Barbell Military Press

4 Sets x 10 Reps

Barbell Front Raise

3 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Reverse Fly

3 Sets x 10 Reps

Decline Bench Rotational Sit-Up

3 Sets

Barbell Curl

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Dip

1 Set

Barbell Skull Crusher (Reverse Grip)

4 Sets x 10 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Hanging Leg Raise

1 Set

Barbell Squat

5 Sets x 8 Reps

Machine 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

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Plank

3 Sets

Rear Pull-Up (Wide Grip)

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Decline Bench Ab Reach

1 Set

Barbell Bench Press

5 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 20 Reps