Reverse Hyper (Flat Bench)

3 Sets x 12,10,8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Hip Abduction

2 Sets x 12 Reps

Machine Hip Adduction

2 Sets x 12 Reps

Crunch

3 Sets x 15 Reps

Alternating Heel Touch

3 Sets x 20 Reps

Air Bike

3 Sets x 15 Reps

Back Hyperextension

2 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Push-Up

1 Set x 8 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12,10,8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Assisted Dip

3 Sets x 12,10,10 Reps