Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Incline Bench Press

13 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Barbell Deadlift

5 Sets x 7 Reps

Machine Incline Chest Press

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Cable Lower Chest Raise

4 Sets x 5 Reps

Cable Mid Chest Crossover

4 Sets x 5 Reps

Cable Cross-Over

4 Sets x 5 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Elliptical Training

1 Set

Jump Rope

1 Set

Machine Leg Extension

4 Sets x 8 Reps

Barbell Squat

7 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Smith Machine Stiff-Leg Deadlift

5 Sets x 10 Reps

Machine Leg Press

5 Sets x 8 Reps

Weighted Crunch

4 Sets x 20 Reps

Elliptical Training

1 Set

Barbell Ab Rollout (Kneeling)

4 Sets x 20 Reps

Elliptical Training

1 Set

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Leverage Machine High Row

4 Sets x 8 Reps

Cable Rope Lat Pulldown

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Cable Upper Chest Crossover

4 Sets x 15 Reps

Push-Up

3 Sets x 8 Reps

Floor Press Dumbell

3 Sets x 8 Reps

Floor Press SmithMachine

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Treadmill Running

1 Set

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Barbell Front Raise

3 Sets x 8 Reps

Barbell Military Press (Seated)

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Seated Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Cable One-Arm Tricep Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

3 Sets x 8 Reps

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Stability Ball Weighted Sit-Up

3 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Machine Leg Curl (Prone)

3 Sets x 30 Reps

Machine Seated Leg Curl

3 Sets x 30 Reps

Barbell Deep Squat

5 Sets x 8 Reps

Stationary lunges dropset

7 Sets x 8 Reps

Bulgarian split squat

3 Sets x 8 Reps

Smith Machine Stiff-Leg Deadlift

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 20 Reps

Dragon Flag

4 Sets x 20 Reps

Jackknife Sit-Up

4 Sets x 20 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Hack Squat

4 Sets x 8 Reps

Step Machine

1 Set

Dumbbell Seated Bicep Curl

4 Sets x 21 Reps

Dumbbell Bent-Over Raise

9 Sets x 8 Reps

Dumbbell Preacher Curl

9 Sets x 8 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell One-Arm Seated Curl

4 Sets x 8 Reps

Weight Plate Front Raise

6 Sets x 8 Reps

Crazy 8

3 Sets x 8 Reps

Elliptical Training

1 Set

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Leg Raise

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Running

1 Set

Rear Pull-Up (Wide Grip)

4 Sets x 12 Reps

Weighted Pull-Up

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Single-Leg Bench Dip

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps