Dip

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Barbell Bench Press

5 Sets x 12 Reps

Cable Cross-Over

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Pullover

5 Sets x 12 Reps

Dumbbell Decline Bench Press

5 Sets x 12 Reps

Single arm Heavy Cross over

4 Sets x 8 Reps

Step Machine

1 Set

Plank

4 Sets

Dip

4 Sets x 8 Reps

Push-Up

4 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 12 Reps

Barbell Bicep Drag Curl

5 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 12 Reps

Dumbbell Zottman Curl

5 Sets x 12 Reps

Barbell Spider Curl

5 Sets x 12 Reps

Barbell JM Press

5 Sets x 12 Reps

Step Machine

3 Sets

Plank

3 Sets

Stationary Bike

5 Sets

Smith Machine Reverse Calf Raise

5 Sets x 12 Reps

Barbell Front Squat

5 Sets x 12 Reps

Barbell Squat

5 Sets x 12 Reps

Machine Leg Press

5 Sets x 12 Reps

Barbell Deadlift

5 Sets x 12 Reps

Dumbbell Walking Lunge

5 Sets x 12 Reps

Smith Machine Bulgarian Split Squat

5 Sets x 12 Reps

Step Machine

1 Set

Plank

3 Sets

Chin-Up with Knee Raise

4 Sets x 12 Reps

Push-Up

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row

5 Sets x 12 Reps

Barbell Pullover

5 Sets x 12 Reps

Barbell Row

5 Sets x 12 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Cable Standing Row

5 Sets x 12 Reps

Step Machine

1 Set

Dip

5 Sets x 12 Reps

Push-Up

5 Sets x 12 Reps

Dumbbell Seated Alternating Arnold Press

5 Sets x 12 Reps

Barbell Shoulder Press

5 Sets x 12 Reps

Cable Upright Row

5 Sets x 12 Reps

Dumbbell Seated Arnold Press

5 Sets x 8 Reps

Cable Rope Deltoid Row

5 Sets x 12 Reps

Kneeling Landmine press

5 Sets x 12 Reps

Step Machine

1 Set

Plank

5 Sets

Step Machine

5 Sets

Plank

5 Sets

Parallel Bar Hip Raise

5 Sets x 20 Reps

Weighted Hanging Knee Raise

5 Sets x 20 Reps

Parallel Bar Leg Raise

5 Sets x 20 Reps

Decline Bench Knee Raise

5 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 20 Reps

Dragon Flag

5 Sets x 20 Reps

Stability Ball Pull-In

5 Sets x 20 Reps