Dumbbell Deep Push-Up

3 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Decline Chest Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell Shrug

3 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Indoor Cycling

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Serratus pullover

3 Sets x 12 Reps

Barbell Good Morning

3 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 12 Reps

Elliptical Training

1 Set

Machine Leg Press

4 Sets x 12 Reps

Kettlebell Goblet Squat

3 Sets x 12 Reps

Dumbbell Bulgarian contralateral split squats(2x2)

4 Sets x 12 Reps

Machine Single-Leg Extension

3 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 12 Reps

Cable Hip Abduction

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Donkey Calf Raise

3 Sets x 12 Reps

Dip

3 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Cuban Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Incline Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Elliptical Training

1 Set

Pull-Up

3 Sets x 10 Reps

Barbell Deadlift

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 12 Reps

Running

1 Set

Machine Single-Leg Press

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Dumbbell Plie Squat

3 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Barbell Glute Bridge

3 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Single-Leg Donkey Calf Raise

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Running

1 Set