Barbell Bench Press (Close Grip)

5 Sets x 4 Reps

Cable Rope Face Pull

5 Sets x 10 Reps

Chin-Up with Knee Raise

5 Sets x 4 Reps

Barbell Push Press Behind the Neck

5 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Treadmill Running

1 Set

Dumbbell Reverse Lunge

3 Sets x 6 Reps

Back Hyperextension

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Front Squat

6 Sets x 3 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Barbell Romanian Deadlift

3 Sets x 5 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Cable Upward Chop

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Cable Wood Chop

3 Sets x 10 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Sit-Up

3 Sets x 15 Reps

Side Plank

3 Sets x 8 Reps

Dumbbell One-Arm Shoulder Press

3 Sets x 10 Reps

Bench Leg Raise (Supine)

3 Sets x 20 Reps

Stability Ball Crunch

3 Sets x 30 Reps

Elliptical Training

1 Set

Barbell Bench Press (Close Grip)

3 Sets x 20 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Pull-Up

3 Sets x 15 Reps

Dumbbell One-Arm Shoulder Press

3 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Stationary Bike

1 Set

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Split Jump

4 Sets x 5 Reps

Dumbbell Step-Up

3 Sets x 20 Reps

Barbell Squat

4 Sets x 5 Reps

Dumbbell Jump Squat

4 Sets x 5 Reps

Dumbbell Reverse Lunge

4 Sets x 5 Reps

Bodyweight Walking Lunge

3 Sets x 20 Reps