Barbell Bench Press

1 Set x 20 Reps

Dumbbell Bench Press

4 Sets x 20 Reps

Dumbbell Decline One-Arm Hammer Press

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 20 Reps

Smith Machine Shoulder Press

4 Sets x 20 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press

4 Sets x 10 Reps

Barbell Tricep Extension (Supine)

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Hanging Leg Raise

4 Sets x 20 Reps

Pull-Up

4 Sets x 20 Reps

Machine Seated Row

4 Sets x 20 Reps

Cable Elevated Row

4 Sets x 20 Reps

Cable Rope Lat Pulldown

4 Sets x 20 Reps

EZ Bar Curl

4 Sets x 20 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Hanging Leg Raise

4 Sets x 20 Reps

Barbell Deep Squat

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 30 Reps

Hanging Knee Raise

4 Sets x 20 Reps

Stability Ball Crunch

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 20 Reps

Machine Fly

4 Sets x 20 Reps

Barbell Military Press

4 Sets x 20 Reps

Cable Deltoid Raise

4 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Weighted Tricep Dip

4 Sets x 10 Reps

Tricep Push-Up

4 Sets x 10 Reps

Hanging Knee Raise

4 Sets x 20 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps

Pull-Up

4 Sets x 20 Reps

Barbell Deadlift

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 20 Reps

Dumbbell One-Arm Row

4 Sets x 20 Reps

Machine Inverted Row (Feet Elevated)

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Incline Hammer Curl

4 Sets x 10 Reps

Hanging Knee Raise

4 Sets x 10 Reps

Weighted Pull-Up

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Dublin Press

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 10 Reps

Barbell Deep Squat

1 Set x 10 Reps

Reverse Lunge

4 Sets x 10 Reps

single leg kickback

4 Sets x 10 Reps

Machine Single-Leg Press

4 Sets x 10 Reps

Machine Single-Leg Extension

4 Sets x 10 Reps

Jump Squat

4 Sets x 10 Reps

Single-Leg Calf Raise

4 Sets x 20 Reps

Air Bike

4 Sets x 20 Reps

Alternating Heel Touch

4 Sets x 20 Reps