Weighted Pull-Up

3 Sets x 8 Reps

Push-Up

5 Sets x 20 Reps

Cable Seated Row

3 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Dumbbell Incline Curl

3 Sets x 15 Reps

Dead Hang

3 Sets x 30 Reps

Dead Bug

3 Sets x 20 Reps

Bird Dog

2 Sets x 10 Reps

Bodyweight Calf Raise

3 Sets x 30 Reps

Kettlebell Single-Leg Deadlift

2 Sets x 15 Reps

Prisoner Squat

1 Set x 15 Reps

Bodyweight Rear Lunge

1 Set x 10 Reps

Dumbbell Stiff-Leg Deadlift

5 Sets x 15 Reps

Dumbbell Reverse Lunge

5 Sets x 15 Reps

Walking

1 Set

Band Reverse Fly

2 Sets x 20 Reps

Cable Rope Face Pull

2 Sets x 15 Reps

Barbell Rear Press

1 Set x 15 Reps

Pull-Up

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Hammer Shoulder Press

4 Sets x 12 Reps

Leverage Machine Iso Row

3 Sets x 15 Reps

Dumbbell Rotational Curl

3 Sets x 15 Reps

Dip

2 Sets x 10 Reps

Dumbbell Tricep Kickback

2 Sets x 10 Reps

Dead Hang

3 Sets x 30 Reps

Forearm Plank

3 Sets x 60 Reps

Bird Dog

3 Sets x 60 Reps

Bodyweight Calf Raise

3 Sets x 30 Reps

Dumbbell Stiff-Leg Deadlift

2 Sets x 15 Reps

Prisoner Squat

2 Sets x 15 Reps

Barbell Deep Squat

5 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps