Push-Up

1 Set

Bench Push-Up

1 Set

Push-Up (Wide Hand)

1 Set

Spider-Man push-up

1 Set

EZ Bar Incline Tricep Extension

4 Sets x 8 Reps

Dumbbell Decline Tricep Extension

4 Sets x 8 Reps

Tricep Push-Up

1 Set

Explosive push-up

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Air Bike

4 Sets x 30 Reps

Leg Raise

4 Sets x 10 Reps

Plank

3 Sets

Russian Twist

4 Sets x 14 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell Spider Curl

4 Sets x 8 Reps

Weight Plate Reverse Curl

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Treadmill Running

2 Sets

Boxing

2 Sets

Walking

2 Sets

Stationary Bike

2 Sets

Kneeling Forearm Stretch

2 Sets

Modified Push-Up to Forearms

2 Sets x 10 Reps

Deadlift to Bicep Curl

4 Sets x 10 Reps

Barbell Row

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Superman

3 Sets

Seated Rotation

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Shoulder Press

4 Sets x 8 Reps

Barbell Upright Row

4 Sets x 10 Reps

Barbell Military Press

4 Sets x 10 Reps

Pike Push-up

1 Set

Weight Plate Front Raise

4 Sets x 8 Reps

Decline Pike Push-up

1 Set

Dumbbell Lateral Raise (Prone)

4 Sets x 9 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 10 Reps

Treadmill Running

2 Sets

Walking

2 Sets

Stationary Bike

2 Sets

Boxing

2 Sets

Barbell Clean

4 Sets x 8 Reps

Mountain Climber

4 Sets x 20 Reps

Bodyweight Squat

4 Sets x 15 Reps

Bodyweight Calf Raise

4 Sets x 25 Reps

Single-Leg Calf Raise

4 Sets x 12 Reps

Barbell Standing Calf Raise

4 Sets x 10 Reps

Calf Raise On A Dumbbell

4 Sets x 20 Reps

Bridge

4 Sets

Quadricep Stretch

4 Sets x 8 Reps