Dumbbell Incline Bench Press

5 Sets x 10,8,6,6,10 Reps

Cable Lower Chest Raise

4 Sets x 12,10,8,8 Reps

Bench Push-Up

4 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10,8,6,6,10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Cable Cross-Over

8 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Front Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

6 Sets x 10 Reps

Pull-Up

5 Sets x 8 Reps

Barbell Deadlift

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable V-Bar Row

4 Sets x 10 Reps

Leverage Machine Iso Row

6 Sets x 8 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 12,10,8,6 Reps

Dumbbell One-Arm Seated Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 10 Reps

Box Jump Multiple Response

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

Commandos

4 Sets x 10 Reps

Mountain Climber

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Burpee

4 Sets x 10 Reps

Split Jump

4 Sets x 10 Reps

Wall Sit

4 Sets

Dumbbell Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10,8,6,6 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Lateral Raise (Prone)

4 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12,10,8,8 Reps

Dumbbell Alternating Lateral Raise

4 Sets x 12,10,8,8 Reps

Dumbbell Lateral Raise

4 Sets x 12,10,8,8 Reps

Band Lateral Raise

4 Sets x 20 Reps

Kettlebell Hang Clean

4 Sets x 12,10,8,6 Reps

Barbell Sumo Deadlift

7 Sets x 12,10,8,8,8,8,8 Reps

Barbell Hip Thrust

5 Sets x 10 Reps

Barbell Lunge

4 Sets x 12 Reps

Barbell Standing Calf Raise

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Plie Squat

4 Sets x 12 Reps

Kettlebell One-Arm Swing

3 Sets x 20 Reps

Bridge

3 Sets

Single-Leg Calf Raise

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Cable One-Arm Bicep Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Cable One-Arm Tricep Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Tricep Push-Up

4 Sets x 8 Reps

Dumbbell Lateral Raise

7 Sets x 15 Reps

Barbell Squat

10 Sets x 6 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 20 Reps

Machine Leg Extension

4 Sets x 20 Reps

Hack Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 20 Reps

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

Split Jump

3 Sets x 12 Reps

Bodyweight Calf Raise

4 Sets x 25 Reps

Commandos

3 Sets x 10 Reps

Mountain Climber

3 Sets x 10 Reps

Jackknife Sit-Up

3 Sets x 10 Reps

Air Bike

3 Sets x 10 Reps

Bird Dog

3 Sets x 10 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10,8,6,6 Reps

Tricep Push-Up

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 21 Reps

Dip

3 Sets x 10 Reps

Cable Rope Hammer Curl

5 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 20 Reps

Rowing

5 Sets

Toe Touches

5 Sets x 50,40,30,20,10 Reps