Rowing

1 Set

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Bench Dip

5 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Rear dumbbell raise

3 Sets x 12 Reps

Stretches Boy

1 Set

Treadmill Running

1 Set

Barbell Squat

4 Sets x 8 Reps

Split Jump

4 Sets x 15 Reps

Prisoner Squat

4 Sets x 15 Reps

Barbell Romanian Deadlift

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 15 Reps

EZ Bar Tricep Extension

3 Sets x 15 Reps

Cable Seated Row

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 15 Reps

Stretches Boy

1 Set

Treadmill Running

1 Set

Reverse walking on incline hill

1 Set

Nike hip excercise

1 Set x 8 Reps

Nike core grind

1 Set

Yoga

3 Sets

Stationary Bike

1 Set

Barbell Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dip

3 Sets x 10 Reps

Pull-Up

3 Sets x 10 Reps

tricep extension double rope

4 Sets x 30 Reps

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Stretches Boy

3 Sets

Rowing

1 Set

Reverse walking on incline hill

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Deadlift

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Back Hyperextension

3 Sets x 8 Reps

Rotator cuff rotations

3 Sets x 8 Reps

Nike hip excercise

3 Sets x 8 Reps