Barbell Squat

7 Sets x 5 Reps

Barbell Military Press

4 Sets x 5 Reps

Cable Rope Face Pull

1 Set x 100 Reps

Chin-Up with Knee Raise

1 Set x 100 Reps

Dip

1 Set x 100 Reps

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row

1 Set x 100 Reps

Barbell Bench Press

7 Sets x 5 Reps

Dumbbell Seated Bicep Curl

1 Set x 100 Reps

Barbell Squat

4 Sets x 5 Reps

Barbell Military Press

15 Sets x 5 Reps

Barbell Shrug

1 Set x 100 Reps

Cable Rope Face Pull

1 Set x 100 Reps

Chin-Up with Knee Raise

5 Sets x 5 Reps

Wall Rolls

1 Set x 8 Reps

Wall Slides

3 Sets x 10 Reps

Lying Shoulder Punch

1 Set x 30 Reps

Lying Reverse Fly

3 Sets x 10 Reps

Cable External Rotation

3 Sets x 10 Reps

Scapula Push-Up

3 Sets x 10 Reps

Toe Touch Stretch

1 Set x 8 Reps

Seated Glute Stretch

1 Set x 8 Reps

Seated Floor Hamstring Stretch

1 Set x 8 Reps

Pigeon Pose

1 Set x 8 Reps

Kneeling Hip Flexor

1 Set x 8 Reps

World's Greatest Stretch

1 Set x 8 Reps

Straddle Stretch

1 Set x 8 Reps

Active Hang

3 Sets x 10 Reps

Cable Reverse Fly

3 Sets x 10 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Leg Pull-In

3 Sets x 10 Reps

Weight Plate Russian Twist

3 Sets x 10 Reps

Crunch

3 Sets x 10 Reps

Plank

3 Sets

Swimming

1 Set