Dumbbell Incline Bench Press

3 Sets x 20 Reps

Dumbbell Incline Bench Press

2 Sets x 20 Reps

Dumbbell Standing Alternating Lateral Raise

4 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Barbell Reverse Curl

4 Sets x 10 Reps

Band Reverse Fly

3 Sets x 20 Reps

Barbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 20 Reps

decline pull up with changing grip

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Cable Cross-Over

2 Sets x 20 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Cable Seated Rotation (Stability Ball)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Barbell Squat

1 Set x 30 Reps

Barbell Squat

3 Sets x 12 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Jump Squat

3 Sets x 10 Reps

Smith Machine Single-Leg Calf Raise

3 Sets x 20 Reps

90/90 Hamstring Stretch

1 Set x 7 Reps

Iron Cross Stretch

1 Set x 7 Reps

Pilates

1 Set

Hanging Leg Raise

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 7 Reps

Barbell Bench Press

4 Sets x 7 Reps

Dumbbell One-Arm Front Raise

4 Sets x 7 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 7 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Push-Up

3 Sets x 15 Reps

One-Arm Hang

3 Sets

Dip

4 Sets x 7 Reps

Barbell Snatch Deadlift

3 Sets x 5 Reps

Kettlebell One-Arm Row

4 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Barbell Curl

3 Sets x 7 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 20 Reps

decline pull up with changing grip

4 Sets x 7 Reps

Barbell Squat

3 Sets x 6 Reps

Machine Single-Leg Press

4 Sets x 15 Reps

Barbell Bulgarian Split Squat

3 Sets x 15 Reps

Bridge

3 Sets

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 20 Reps

Decline Crunch

4 Sets x 12 Reps

90/90 Hamstring Stretch

1 Set x 7 Reps

All Fours Quad Stretch

1 Set x 7 Reps

Glute Stretch

1 Set x 7 Reps

Pilates

1 Set

Walking

1 Set

Wall Calf Stretch

1 Set x 7 Reps

90/90 Hamstring Stretch

1 Set x 7 Reps

Seated Floor Hamstring Stretch

1 Set x 7 Reps

Dynamic Back Stretch

1 Set x 7 Reps