Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Pull-Up

4 Sets x 10 Reps

Barbell Military Press

3 Sets x 6 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Dumbbell Reverse Wrist Curl

3 Sets x 15 Reps

Barbell Clean

3 Sets x 5 Reps

Barbell Hack Squat

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 12 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Glute Bridge

3 Sets x 10 Reps

Running

1 Set

Sit-Up

5 Sets x 12 Reps

Crunch

5 Sets x 12 Reps

Leg Raise

5 Sets x 12 Reps

Plank

3 Sets

Cobra

3 Sets

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Barbell Shrug

3 Sets x 8 Reps

Pull-Up

4 Sets x 10 Reps

Barbell Military Press

3 Sets x 6 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Barbell Wrist Curl (Palms Down)

3 Sets x 15 Reps

Barbell Clean

3 Sets x 5 Reps

Barbell Hack Squat

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Glute Bridge

3 Sets x 10 Reps

Sit-Up

5 Sets x 12 Reps

Crunch

5 Sets x 12 Reps

Leg Raise

3 Sets x 12 Reps

Cobra

3 Sets

Plank

3 Sets

Running

1 Set

Sit-Up

5 Sets x 12 Reps

Crunch

5 Sets x 12 Reps

Leg Raise

5 Sets x 12 Reps

Cobra

3 Sets

Plank

3 Sets