Cable Lower Chest Raise

2 Sets x 10 Reps

Cable Mid Chest Crossover

2 Sets x 10 Reps

Cable High Cross-Over

2 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Machine Fly

4 Sets x 12,10,8,8 Reps

Push-Up

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Seated Front Raise

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12,10,8,6 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Bench Dip

4 Sets x 10 Reps

Burpee

4 Sets x 5 Reps

Bodyweight Wall Squat

4 Sets x 5 Reps

Bodyweight Step-Up

4 Sets x 5 Reps

Mountain Climber

4 Sets x 10 Reps

Jump Squat

4 Sets x 5 Reps

Prisoner Squat

4 Sets x 5 Reps

Pull-Up

3 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 12 Reps

T Bar Row

5 Sets x 10,8,6,6,10 Reps

Cable One-Arm Lat Pulldown

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable Seated Row

8 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 12,10,8 Reps

Pull-Up

5 Sets x 8 Reps

Barbell Deadlift

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable V-Bar Row

4 Sets x 10 Reps

Leverage Machine Iso Row

6 Sets x 8 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 12,10,8,6 Reps

Dumbbell One-Arm Seated Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 10 Reps

Tricep Push-Up

5 Sets x 7 Reps

Push-Up

5 Sets x 7 Reps

Commandos

5 Sets x 14 Reps

Shoulder Taps

5 Sets x 8 Reps

Machine Shoulder Press

4 Sets x 12,10,8,8 Reps

Y Raise

4 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Band Lateral Raise

4 Sets x 20 Reps

Dumbbell One-Arm Shoulder Press

4 Sets x 8 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Cable Front Raise

3 Sets x 8 Reps

Cable One-Arm Lateral Raise

2 Sets x 20 Reps

Rowing

5 Sets

Dumbbell Lunge

5 Sets x 30 Reps

Barbell Deadlift

5 Sets x 30 Reps

Jump Rope

5 Sets

Kettlebell One-Arm Swing

5 Sets x 26 Reps

Barbell Sumo Deadlift

4 Sets x 10 Reps

Kettlebell Single-Leg Deadlift

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Dumbbell Plie Squat

4 Sets x 20 Reps

Bodyweight Lunge

4 Sets x 25 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Cable One-Arm Tricep Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Tricep Push-Up

3 Sets x 8 Reps

Treadmill Running

1 Set

Scissor Kick

3 Sets x 20 Reps

Air Bike

3 Sets x 20 Reps

Rotational Crunch

3 Sets x 20 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

Plank

3 Sets

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Commandos

3 Sets x 10 Reps

Reverse Crunch

4 Sets x 5 Reps

V-Up

4 Sets x 10 Reps

Frog Sit-Up

1 Set x 30 Reps

Barbell Front Squat

5 Sets x 12,10,8,6,6 Reps

Barbell Squat

5 Sets x 12,10,8,6,6 Reps

Machine Leg Extension

4 Sets x 20 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Dumbbell Plie Squat

4 Sets x 12 Reps

Hip Thrust Machine

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 20 Reps

Jump Squat

3 Sets x 10 Reps

Prisoner Squat

3 Sets x 10 Reps

Split Jump

3 Sets x 10 Reps

Bodyweight Rear Lunge

3 Sets x 10 Reps

skierg

3 Sets

Bodyweight Side Lunge

3 Sets x 10 Reps

Bridge

3 Sets

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 10,8,6,6 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10,8,6,6 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 12,10,8,8 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Chin-Up with Knee Raise

3 Sets x 10 Reps

Tricep Push-Up

3 Sets x 10 Reps