Smith Machine Bench Press

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Standing Curl

3 Sets x 12 Reps

Dumbbell One-Arm Incline Curl

3 Sets x 12 Reps

Push-Up

3 Sets x 100 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Smith Machine Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Cable Standing Row

4 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Plank

1 Set

Air Bike

4 Sets x 10 Reps

Leg Raise

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 10 Reps

Plank

1 Set