Barbell Military Press

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Leverage Shoulder Press

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 20 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Barbell Reverse Curl

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Machine Iso Lateral High Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Hip Extension (Standing)

4 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

Hack Calf Raise

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Hack Squat - Glutes

4 Sets x 12 Reps

Hack Squat - Quads

4 Sets x 12 Reps

Reverse Hyper (Flat Bench)

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Barbell Tricep Extension

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 12 Reps

Cable External Rotation

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Seated Bench Leg Pull-In

4 Sets x 20 Reps

Decline Crunch

4 Sets x 20 Reps

Stability Ball Crunch

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 20 Reps

Crunch

4 Sets x 20 Reps

Plank

4 Sets

Dumbbell Side Bend

4 Sets x 20 Reps

Stability Ball Oblique Curl

4 Sets x 20 Reps

Stability Ball Roman Twist

4 Sets x 20 Reps

Weighted Trunk Rotation

4 Sets x 20 Reps

Cable Pallof Press with Rotation

4 Sets x 20 Reps

Oblique Crunch

4 Sets x 20 Reps

Cable Wood Chop

4 Sets x 20 Reps

Treadmill Running

1 Set

Indoor Cycling

1 Set

Elliptical Training

1 Set

Rowing

1 Set

Step Machine

1 Set