Barbell Shoulder Press

3 Sets x 10 Reps

Cable Front Raise

3 Sets x 10 Reps

Cable Upright Row

3 Sets x 10 Reps

Cable Deltoid Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 12 Reps

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell squeeze press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Pull-Up (Hammer Grip)

3 Sets x 12 Reps

Cable Rope Lat Pulldown

3 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Rotational Row

3 Sets x 8 Reps

Back Hyperextension

4 Sets x 8 Reps

Tricep Push-Up

2 Sets x 20 Reps

Push-Up (Wide Hand)

2 Sets x 20 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Spider Curl

3 Sets x 12 Reps

Cable Tricep Kickback

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Smith Machine Bench Press (Close Grip)

3 Sets x 8 Reps

Crunch

1 Set x 100 Reps

Oblique Crunch

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Scissor Kick

3 Sets x 20 Reps

Jackknife Sit-Up

3 Sets x 10 Reps

Hanging Knee Raise (Rotational)

3 Sets x 8 Reps

Plank

2 Sets