Barbell Front Squat

4 Sets x 12 Reps

Barbell Hack Squat

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press

7 Sets x 12 Reps

Machine Fly

7 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Dip

3 Sets x 14 Reps

Barbell Tricep Extension (Supine)

7 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 14 Reps

Push-Up (Wide Hand)

3 Sets x 12 Reps

Barbell Preacher Curl

7 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

T Bar Row

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Chin-Up with Knee Raise

3 Sets x 12 Reps

Barbell Upright Row

4 Sets x 8 Reps

Barbell Front Raise

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

7 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Treadmill Running

1 Set

Walking

1 Set

Crunch

4 Sets x 20 Reps

Air Bike

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 16 Reps

Leg Raise

4 Sets x 16 Reps

Leg Pull-In

4 Sets x 16 Reps