Seesaw Plank

3 Sets x 20 Reps

Dumbbell External Rotation

3 Sets x 8 Reps

Barbell Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Incline Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Fly

4 Sets x 12,10,8,6 Reps

Barbell Military Press

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Arnold Press

4 Sets x 12,10,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 12,10,8,6 Reps

Barbell Preacher Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Hammer Curl

4 Sets x 12,10,8,6 Reps

Bench Dip

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12,10,8,6 Reps

Barbell Reverse Curl

4 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12 Reps

Cable Pallof Press with Rotation

4 Sets x 12 Reps

Barbell Deadlift

5 Sets x 5 Reps

Pull-Up

4 Sets x 5 Reps

Dip

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 12,10,8,6 Reps

Machine Inverted Row

4 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 12,10,8,6 Reps

Barbell Squat

5 Sets x 5 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Kettlebell One-Arm Swing

4 Sets x 20 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Decline Bench Ab Reach

4 Sets x 10 Reps

Barbell Ab Rollout

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 10 Reps

Stability Ball Leg Lift

4 Sets x 25 Reps