Pull-Up

5 Sets x 10 Reps

Chin-Up with Knee Raise

5 Sets x 10 Reps

Back Hyperextension

5 Sets x 10 Reps

Cable Seated Row

5 Sets x 10 Reps

T Bar Row

5 Sets x 10 Reps

Machine Assisted Pull-Up

5 Sets x 10 Reps

Pull-Up (Hammer Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

Pelvic Tilt to Glute Bridge

5 Sets x 8 Reps

Barbell Romanian Deadlift

5 Sets x 10 Reps

Dip

5 Sets x 10 Reps

Dumbbell Alternating Front Raise

5 Sets x 10 Reps

Leverage Shoulder Press

5 Sets x 10 Reps

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Plank

5 Sets

Crunch

5 Sets x 10 Reps

Leg Raise

5 Sets x 10 Reps

Air Bike

5 Sets x 10 Reps

Kettlebell Figure Eight

5 Sets x 10 Reps

Kettlebell One-Arm Swing

5 Sets x 10 Reps

Log

5 Sets

Barbell Clean

5 Sets x 10 Reps

Medicine Ball Decline Two-Arm Overhead Throw

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

jumping jacks

1 Set

Jump Rope

1 Set

Arm Circles

5 Sets x 10 Reps

Rowing

1 Set

Plank

5 Sets

Crunch

5 Sets x 25 Reps

Barbell Squat

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 10 Reps

Machine Leg Press

5 Sets x 10 Reps

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Leg Extension

5 Sets x 10 Reps

Machine Hip Abduction

5 Sets x 10 Reps

Calf Press On Leg Press

5 Sets x 10 Reps

Machine Hip Adduction

5 Sets x 10 Reps

Machine Fly

5 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

Machine Bench Press

5 Sets x 10 Reps

Machine Fly

5 Sets x 10 Reps

Cable High Cross-Over

5 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Pullover (Stability Ball)

5 Sets x 10 Reps

Cable Lower Chest Raise

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Indoor Cycling

1 Set

Jump Rope

1 Set

sauna

5 Sets x 10 Reps

Treadmill Running

1 Set

Rowing

1 Set

Plank

5 Sets

Elliptical Training

1 Set

Swimming

1 Set

Step Machine

1 Set

Recumbent Bike

1 Set