Barbell Bench Press

4 Sets x 6 Reps

Cable Cross-Over

3 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable External Rotation

3 Sets x 20 Reps

Walking

1 Set

Barbell Deadlift

5 Sets x 5 Reps

Barbell Incline Bench Row

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 12 Reps

Superman

3 Sets

Walking

1 Set

Barbell Squat

4 Sets x 6 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Dumbbell Single-Leg Cobra

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Calf Raise

3 Sets x 15 Reps

Walking

1 Set

Barbell Military Press

4 Sets x 6 Reps

Dumbbell One-Arm Hammer Press

3 Sets x 10 Reps

Dumbbell One-Arm Bent-Over Reverse Fly

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Push-Up

3 Sets x 20 Reps

Barbell Romanian Deadlift

3 Sets x 5 Reps

Machine Assisted Pull-Up

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Barbell Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 20 Reps