Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Machine Assisted Dip

3 Sets x 12 Reps

Crunch

2 Sets x 12 Reps

Reverse Crunch

2 Sets x 12 Reps

Plank

2 Sets

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Reverse Fly

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Barbell Squat

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Hip Extension (Standing)

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12,15,15 Reps

Alternating Heel Touch

3 Sets x 12,15,15 Reps

Side Plank

3 Sets x 20,40,40 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps