Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Air Bike

3 Sets x 40 Reps

Treadmill Running

1 Set

Barbell Squat

3 Sets x 10 Reps

Barbell Lunge

3 Sets x 10 Reps

Smith Machine Single-Leg Calf Raise

3 Sets x 12 Reps

Machine Single-Leg Press

3 Sets x 5 Reps

Box Jump Multiple Response

3 Sets x 20 Reps

Oblique Crunch

3 Sets x 10 Reps

Rowing

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Plank

3 Sets

Treadmill Running

1 Set

Pull-Up

3 Sets x 10 Reps

Barbell Deadlift

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Treadmill Running

1 Set

Barbell Bench Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Decline Crunch

3 Sets x 12 Reps

Treadmill Running

1 Set

Arched Back Pull-up

3 Sets x 10 Reps

Hex Bar Deadlift

3 Sets x 12 Reps

T Bar Row

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Crunch

3 Sets x 30 Reps

Treadmill Running

1 Set