Barbell Curl

4 Sets x 20 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell Concentration Curl

3 Sets x 15 Reps

Barbell Tricep Extension

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Decline Crunch

4 Sets x 20 Reps

Parallel Bar Leg Raise

4 Sets x 20 Reps

Smith Machine Squat

4 Sets x 20 Reps

Smith Machine Stiff-Leg Deadlift

3 Sets x 15 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 20 Reps

Machine Seated Leg Curl

4 Sets x 20 Reps

Dumbbell Calf Raise

3 Sets x 15 Reps

Decline Crunch

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 20 Reps

Cable Kneeling Crunch

4 Sets x 20 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dip

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly

4 Sets x 15 Reps

Machine Dip

4 Sets x 20 Reps

Machine Fly

3 Sets x 15 Reps

Decline Crunch

3 Sets x 15 Reps

Parallel Bar Leg Raise

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Smith Machine Bent-Over Row

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable Seated Row

3 Sets x 15 Reps

Dumbbell Bent-Over Row

3 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Decline Crunch

3 Sets x 15 Reps

Parallel Bar Leg Raise

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 15 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Plank

3 Sets

Decline Crunch

3 Sets x 20 Reps