Light Flat Bench Press

3 Sets x 12,15,15 Reps

Dumbbell Incline Bench Press

3 Sets x 8,10,10 Reps

Machine Fly

3 Sets x 12,15,15 Reps

Dumbbell Lateral Raise

3 Sets x 8,10,10 Reps

Dumbbell Lateral Swings

3 Sets x 15,20,20 Reps

Dumbbell Seated Tricep Press

3 Sets x 10,12,12 Reps

Machine Tricep Extension

3 Sets x 12,15,15 Reps

Walking

3 Sets

Machine Leg Press

3 Sets x 8,10,10 Reps

Calf extension

4 Sets x 12,15,15,15 Reps

Machine Leg Extension

3 Sets x 10,12,12 Reps

Machine Seated Leg Curl

3 Sets x 10,12,12 Reps

Machine Ab Crunch

4 Sets x 12,15,15,15 Reps

Torso Rotation Machine

3 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 6,8,8,8 Reps

Dumbbell Press (Close Grip)

3 Sets x 12,15,15 Reps

Dumbbell Cross Fly

3 Sets x 10,12,12 Reps

Machine Fly

3 Sets x 12,15,15 Reps

Cable One-Arm Lateral Raise

3 Sets x 12,15,15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12,15,15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10,12,12 Reps

Barbell Bent-Over Row

3 Sets x 8,10,10 Reps

Barbell Rack Pull

3 Sets x 10,12,12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10,12,12 Reps

Machine Reverse Fly

3 Sets x 12,15,15 Reps

Cable Rope Face Pull

3 Sets x 10,12,12 Reps

Dumbbell Incline Curl

3 Sets x 10,12,12 Reps

Lap Curl

3 Sets x 10,12,12 Reps

Cable Seated Row

3 Sets x 6,8,8 Reps

Leverage Machine High Row

3 Sets x 10,12,12 Reps

Machine Reverse Fly

3 Sets x 12,15,15 Reps

Machine Back Extension

3 Sets x 10,12,12 Reps

Dumbbell Shrugs

3 Sets x 12,15,15 Reps

Cable Standing Curl

3 Sets x 10,12,12 Reps

Cable Rope Hammer Curl

3 Sets x 10,12,12 Reps

Smith Machine Bulgarian Split Squat

3 Sets x 8,10,10 Reps

Barbell Hip Thrust

3 Sets x 10,12,12 Reps

Barbell Standing Calf Raise

4 Sets x 12,15,15,15 Reps

Machine Leg Extension

3 Sets x 10,12,12 Reps

Machine Seated Leg Curl

3 Sets x 10,12,12 Reps

Machine Ab Crunch

4 Sets x 12,15,15,15 Reps

Torso Rotation Machine

3 Sets x 12,15,15 Reps