Barbell Bench Press

3 Sets x 5 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Push-Up

5 Sets x 10 Reps

Glute Kickback (Kneeling)

5 Sets x 10 Reps

Bodyweight Lunge

5 Sets x 10 Reps

Arm Circles

5 Sets x 10 Reps

Crunch

5 Sets x 10 Reps

Mountain Climber

5 Sets x 10 Reps

Push-Up (Wide Hand)

5 Sets x 10 Reps

Bridge

5 Sets

Prisoner Squat

5 Sets x 10 Reps

Bodyweight Calf Raise

5 Sets x 10 Reps

Push-Up (Close Hand)

5 Sets x 10 Reps

Hundreds

5 Sets x 10 Reps

Barbell Deadlift

3 Sets x 5 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Pull-Up

3 Sets x 5 Reps

Barbell Curl

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Stability Ball Back Extension

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Running

1 Set

Barbell Squat

3 Sets x 5 Reps

Dumbbell Lunge

5 Sets x 20 Reps

Box Jump Multiple Response

3 Sets x 10 Reps

Bridge

5 Sets

Glute Kickback (Kneeling)

5 Sets x 10 Reps

Bodyweight Calf Raise

5 Sets x 20 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Bodyweight Side Lunge

3 Sets x 10 Reps

Crunch

5 Sets x 20 Reps

Plank

5 Sets

Decline Crunch

5 Sets x 10 Reps

Decline Bench Weighted Twist

5 Sets x 10 Reps

Oblique Crunch

5 Sets x 10 Reps

Alternating Heel Touch

5 Sets x 10 Reps

Kettlebell Figure Eight

5 Sets x 10 Reps