Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Plank

3 Sets

Crunch

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Side Plank

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Plank

3 Sets

Machine Leg Extension

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Side Plank

3 Sets x 8 Reps

Hanging Leg Raise

4 Sets x 12 Reps

pulling weight with chain, first yard floor

4 Sets x 1 Reps

push weights chain, 1st floor

4 Sets x 1 Reps

rotation boxing side abbs

4 Sets x 12 Reps