Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Leg Raise

5 Sets x 25 Reps

Elliptical Training

1 Set

Barbell Clean and Jerk

5 Sets x 5 Reps

Dumbbell Shoulder Press

5 Sets x 30,12,10,8,6 Reps

Dumbbell One-Arm Front Raise

5 Sets x 30,12,10,8,6 Reps

Barbell Upright Row

5 Sets x 30,12,10,8,6 Reps

Barbell Curl

5 Sets x 30,12,10,8,6 Reps

Dumbbell Incline Curl

5 Sets x 30,12,10,8,6 Reps

Dumbbell Concentration Curl

5 Sets x 30,12,10,8,6 Reps

Barbell Bench Press (Close Grip)

5 Sets x 30,12,10,8,6 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 30,12,10,8,6 Reps

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 30,12,10,8,6 Reps

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 30,12,10,8,6 Reps

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 30,12,10,8,6 Reps

Bench Crunch

5 Sets x 25 Reps

Barbell Squat

5 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Barbell Pin-Off Good Morning

5 Sets x 10 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Machine Leg Extension

5 Sets x 10 Reps

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Calf Raise

5 Sets x 10 Reps

Machine Seated Calf Raise

5 Sets x 10 Reps