Barbell Bench Press

6 Sets x 15 Reps

Barbell Bench Press (Wide Grip)

6 Sets x 15 Reps

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Bench Press

4 Sets x 15 Reps

Machine Fly

4 Sets x 15 Reps

Dumbbell Decline Bench Press

4 Sets x 15 Reps

Dumbbell Pullover

4 Sets x 15 Reps

Dumbbell Decline Fly

4 Sets x 15 Reps

Dumbbell Incline Fly With A Twist

4 Sets x 15 Reps

Single-Leg Push-Up

4 Sets x 15 Reps

Barbell Decline Pullover

4 Sets x 15 Reps

Dumbbell Fly (Stability Ball)

4 Sets x 15 Reps

Dynamic Chest Stretch

4 Sets x 15 Reps

Leverage Incline Chest Press

4 Sets x 15 Reps

Dumbbell Pullover on Stability Ball

4 Sets x 15 Reps

Dumbbell Pullover

4 Sets x 15 Reps

Dumbbell Around the World

4 Sets x 15 Reps

Cable Seated Crunch

4 Sets x 15 Reps

Cable Kneeling Crunch

4 Sets x 15 Reps

Band Cross-Over

4 Sets x 15 Reps

Barbell Curl

5 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Concentration Curl

4 Sets x 15 Reps

Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Hammer Curl

4 Sets x 15 Reps

Cable Bicep Curl (Supine Close Grip)

4 Sets x 15 Reps

Cable Squat Curl

4 Sets x 15 Reps

Cable One-Arm Concentration Curl

4 Sets x 15 Reps

Dumbbell Alternating Preacher Curl

4 Sets x 15 Reps

Decline Crunch

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Stability Ball Crunch

4 Sets x 15 Reps

Dumbbell Side Bend

4 Sets x 15 Reps

Barbell Seated Twist

4 Sets x 15 Reps

Kettlebell Figure Eight

4 Sets x 15 Reps

Cable Judo Flip

4 Sets x 15 Reps

Barbell Ab Rollout

4 Sets x 15 Reps

Rotational Crunch

4 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust

4 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Double Leg Stretch

4 Sets x 15 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Aerobics

1 Set

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Deadlift

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable V Bar Pulldown

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Dumbbell Deadlift

4 Sets x 15 Reps

Barbell Pullover

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Tricep Extension

4 Sets x 15 Reps

Bench Dip

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 15 Reps

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell One-Arm Row (Reverse Grip)

4 Sets x 15 Reps

Cable V-Bar Row

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Shoulder Press

4 Sets x 15 Reps

Barbell Shrug

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Barbell Upright Row

4 Sets x 15 Reps

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Dumbbell Upright Row

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Seated Alternating Arnold Press

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Weight Plate Pinch

4 Sets x 15 Reps

Cable Reverse Curl

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Bench Weighted Decline Crunch

4 Sets x 15 Reps

Dumbbell Side Bend

4 Sets x 15 Reps

Frog Sit-Up

4 Sets x 15 Reps

Knee to Chest to Leg Raise

4 Sets x 15 Reps

Cable One-Arm Side Bend

4 Sets x 15 Reps

Cable Judo Flip

4 Sets x 15 Reps

Cable Decline Pullover

4 Sets x 15 Reps

Cable Incline Pulldown (Supine)

4 Sets x 15 Reps

Pilates

1 Set

Aerobics

1 Set

Running

1 Set

Barbell Squat

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 15 Reps

Dumbbell Squat

4 Sets x 15 Reps

Dumbbell Step-Up

4 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Mountain Climber

4 Sets x 15 Reps

90/90 Hamstring Stretch

4 Sets x 15 Reps

Dumbbell Plie Squat

4 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Dumbbell Calf Raise

4 Sets x 15 Reps

Barbell Seated Calf Raise

4 Sets x 15 Reps

Single-Leg Calf Raise

4 Sets x 15 Reps

Knee to Chest (Supine)

4 Sets x 15 Reps

Iron Cross Stretch

4 Sets x 15 Reps

Single-Leg Glute Bridge

4 Sets x 15 Reps

Seated Glute Stretch

4 Sets x 15 Reps

Hip Adduction

4 Sets x 15 Reps