Barbell Bench Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Plank

3 Sets

Dumbbell Incline Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Zottman Curl

4 Sets x 12 Reps

Cable Rope Hammer Curl

4 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Plank

3 Sets

Barbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

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

Machine Seated Calf Raise

4 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Plank

3 Sets

Leverage Machine Iso Row

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Plank

3 Sets

Leverage Machine Shrug

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Cable Deltoid Raise

4 Sets x 12 Reps

Plank

3 Sets

Air Bike

3 Sets x 12 Reps