Squat thrusts

1 Set x 15 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Rear Delt Fly

3 Sets x 10 Reps

Decline Bench sit ups w weight

3 Sets x 35 Reps

Dumbbell Shoulder Press

3 Sets x 8 Reps

High Incline Dumbbell Butterfy

3 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 6 Reps

Treadmill Running

1 Set

Burpee

1 Set x 15 Reps

Barbell Squat

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 16 Reps

Barbell Bent-Over Row

4 Sets x 4 Reps

Dumbbell Incline Curl

4 Sets x 6 Reps

Running

1 Set

Jumping Jacks (timed)

1 Set

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 30 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Treadmill Running

1 Set

Jump rope

3 Sets x 8 Reps

Weighted Pull-Up

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 10 Reps

Stability Ball Pull-In

3 Sets x 20 Reps

Cable Seated Row

3 Sets x 10 Reps

Barbell Front Squat

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 5 Reps