Barbell Military Press

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 20 Reps

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 20 Reps

Dumbbell One-Arm Front Raise

5 Sets x 20 Reps

Push-Up

1 Set x 31 Reps

Smith Machine Upright Row

4 Sets x 8 Reps

Push-Up

1 Set x 31 Reps

Smith Machine Shrug

5 Sets x 10 Reps

Push-Up

1 Set x 31 Reps

Bodyweight Lunge

2 Sets x 30 Reps

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press

3 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Calf Raise

5 Sets x 10 Reps

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Decline Crunch

3 Sets x 25 Reps

Hanging Leg Raise

3 Sets x 20 Reps

Barbell Deadlift

6 Sets x 10 Reps

Barbell Bent-Over Row

6 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Cable One-Arm Seated Row

6 Sets x 8 Reps

Cable Seated Row

3 Sets x 5 Reps

Smith Machine Upright Row

5 Sets x 15 Reps

Smith Machine Shrug

5 Sets x 10 Reps

Machine Back Extension

4 Sets x 8 Reps

Back Hyperextension

3 Sets x 15 Reps

Stability Ball Back Stretch

4 Sets

Push-Up (Wide Hand)

1 Set x 28 Reps

Barbell Bench Press

10 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Push-Up (Wide Hand)

1 Set x 28 Reps

Machine Fly

4 Sets x 8 Reps

Push-Up (Wide Hand)

1 Set x 28 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension

5 Sets x 20 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 5 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 10 Reps

Barbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Heavy Hammer Curl

5 Sets x 7 Reps

Cable One-Arm Bicep Curl

5 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 21 Reps

Hanging Leg Raise

3 Sets x 30 Reps

Decline Crunch

4 Sets x 25 Reps