Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Leverage Decline Chest Press

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Cable Cross-Over

3 Sets x 20 Reps

Cable Lower Chest Raise

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Push-Up

2 Sets x 25 Reps

Tricep Push-Up

2 Sets x 25 Reps

Bench Weighted Decline Crunch

2 Sets x 15 Reps

Dumbbell Side Bend

2 Sets x 15 Reps

Weight Plate Russian Twist

2 Sets x 15 Reps

Seated Leg Tuck

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 20 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 20 Reps

Dumbbell Incline Curl

3 Sets x 20 Reps

Band Reverse Fly

2 Sets x 40 Reps

Band Alternating Bicep Curl

2 Sets x 8 Reps

Back Hyperextension

2 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

2 Sets x 25 Reps

Stability Ball Trunk Rotation

2 Sets x 20 Reps

Stability Ball Bridge

2 Sets x 20 Reps

Dumbbell Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Arnold Press

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 40 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Cable Seated Rotation (Stability Ball)

3 Sets x 30 Reps

Cable One-Arm Reverse Fly

3 Sets x 15 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Cable Lateral Raise

3 Sets x 15 Reps

Cable Front Raise

3 Sets x 15 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 12 Reps

Seated Leg Tuck

3 Sets x 25 Reps

Band Lateral Raise

3 Sets x 30 Reps

Band Upright Row

3 Sets x 30 Reps

Band Shoulder Press

3 Sets x 30 Reps

Stability Ball Crunch

2 Sets x 30 Reps

Back Hyperextension

2 Sets x 25 Reps

Dumbbell Squat

2 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Machine Leg Extension

3 Sets x 15 Reps

Cable Wood Chop

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Weighted Trunk Rotation

3 Sets x 12 Reps

Bridge

3 Sets

Barbell Deep Squat

3 Sets x 8 Reps

Plank

3 Sets

Stability Ball Crunch

3 Sets x 30 Reps

Dumbbell Calf Raise

3 Sets x 25 Reps

Treadmill Running

5 Sets

Barbell Bench Press

6 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 10 Reps

Barbell Shoulder Press

6 Sets x 10 Reps

Cable Cross-Over

2 Sets x 15 Reps

Cable Mid Chest Crossover

2 Sets x 15 Reps

Cable Lower Chest Raise

2 Sets x 15 Reps

Cable Pulldown (Underhand)

2 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip)

2 Sets x 15 Reps

Cable Standing Row

2 Sets x 15 Reps

Cable Lateral Raise

2 Sets x 15 Reps

Cable Upright Row

2 Sets x 15 Reps

Cable External Rotation

2 Sets x 15 Reps

Band Cross-Over

1 Set x 50 Reps

Band Reverse Fly

1 Set x 50 Reps

Band Lateral Raise

1 Set x 50 Reps

Barbell Curl

3 Sets x 12 Reps

Barbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 10 Reps

EZ Bar Close Grip Curl

3 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Tricep Push-Up

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Band Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 30 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 20 Reps