Bodyweight Squat

4 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 12 Reps

Machine Leg Press

3 Sets x 10 Reps

Barbell Spider Curl

4 Sets x 10 Reps

Smith Machine Reverse Calf Raise

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press (Palms in)

4 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Decline Fly

3 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Cable Seated Row

2 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

2 Sets x 10 Reps

Barbell Bent-Over Row

2 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Barbell Deadlift

2 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Weight Plate Russian Twist

1 Set x 15 Reps

Crunch

20 Sets

Plank

3 Sets

Barbell Wrist Curl (Palms Up)

3 Sets

Machine Seated Calf Raise

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Down)

3 Sets

Smith Machine Reverse Calf Raise

3 Sets x 15 Reps

Walking

1 Set

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Barbell Military Press

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Barbell Shrug

3 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 10 Reps

Sit-Up

4 Sets x 10 Reps

Toe Touches

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Scissor Kick

4 Sets x 10 Reps

Walking

1 Set