Chin-Up with Knee Raise

4 Sets x 12 Reps

Chin-Up (Close Grip)

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Elevated Row

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Cable Reverse Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Dumbbell Step-Up

4 Sets x 12 Reps

Machine Single-Leg Extension

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Smith Machine Split Squat

4 Sets x 12 Reps

Smith Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Cable Deltoid Raise

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Dumbbell Decline Fly

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Machine Inner Chest Press

4 Sets x 12 Reps

Dumbbell Deep Push-Up

4 Sets x 12 Reps

Elliptical Training

1 Set

Rowing

1 Set

Decline Crunch

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Cable Side Bend

4 Sets x 12 Reps