Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 5 Reps

Dumbbell Lateral Raise (Prone)

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell One-Arm Row

5 Sets x 5 Reps

Dumbbell Bent-Over Row

5 Sets x 5 Reps

Single-Leg Calf Raise

5 Sets x 5 Reps

Dumbbell One-Arm Pullover (Stability Ball)

5 Sets x 5 Reps

Dumbbell Seated Wrist Curl

5 Sets x 5 Reps

Pelvic Tilt to Glute Bridge

4 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Dumbbell Wrist Curl (Neutral Grip)

4 Sets x 10 Reps

Dumbbell Reverse Wrist Curl

4 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 5 Reps

Dumbbell Decline Bench Press

5 Sets x 5 Reps

Dumbbell Fly

5 Sets x 5 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell One-Arm Wrist Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Dumbbell Tricep Extension (Supine)

5 Sets x 5 Reps

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 5 Reps

Single-Leg Bench Dip

4 Sets x 10 Reps

Hip Abduction

4 Sets x 10 Reps

Bench Crunch

5 Sets x 5 Reps

Leg Raise

4 Sets x 10 Reps

Dumbbell Squat

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Hamstring Curl

4 Sets x 10 Reps

Dumbbell Seated Calf Raise

4 Sets x 10 Reps

Dumbbell Calf Raise

4 Sets x 10 Reps

Posterior Lower Leg Stretch

4 Sets x 10 Reps

Hip Adduction

4 Sets x 10 Reps