Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

5 Sets x 12 Reps

EZ Bar Close Grip Curl

5 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Dumbbell Alternating Front Raise

3 Sets x 20 Reps

Barbell Front Squat

5 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Air Bike

3 Sets x 50 Reps

Reverse Crunch

1 Set x 50 Reps

Barbell Clean and Jerk

3 Sets x 15 Reps

Parallel Bar Hip Raise

3 Sets x 50 Reps

Bench Push-Up

3 Sets x 15 Reps

Barbell Squat

3 Sets x 8 Reps

Barbell Side Split Squat

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Machine Single-Leg Press

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Barbell Seated Twist

3 Sets x 8 Reps

Bench Leg Pull-In

3 Sets x 8 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Cable Seated Row

5 Sets x 12 Reps

Dumbbell One-Arm Row

5 Sets x 12 Reps

Push-Up

5 Sets x 15 Reps

Pull-Up

3 Sets x 10 Reps

Running

1 Set

Elliptical Training

1 Set

Swimming

1 Set