Dumbbell Bench Press

3 Sets x 20 Reps

Dumbbell Incline Bench Press

3 Sets x 20 Reps

Dumbbell Fly

2 Sets x 20 Reps

Machine Fly

3 Sets x 20 Reps

Smith Machine Bench Press

3 Sets x 20 Reps

Situps with plates

3 Sets x 20 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Plank

1 Set

Dumbbell Bent-Over Row

3 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Elevated Row

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell bent over row

3 Sets x 20 Reps

Dumbbell Deadlift

3 Sets x 20 Reps

Indoor Cycling

1 Set

Dumbbell Squat

3 Sets x 20 Reps

Dumbbell Lunge

2 Sets x 20 Reps

leg press

3 Sets x 20 Reps

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Curl (Prone)

4 Sets x 20 Reps

Calf Raises

3 Sets x 20 Reps

Situps with plates

3 Sets x 15 Reps

Weight Plate Rotation

3 Sets x 15 Reps

Plank

1 Set

EZ Bar Curl

2 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip)

2 Sets x 20 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

2 Sets x 20 Reps

Cable Standing Curl

2 Sets x 8 Reps

EZ Bar Tricep Extension

2 Sets x 20 Reps

Dumbbell One-Arm Tricep Extension

2 Sets x 20 Reps

Dumbbell Tricep Extension

2 Sets x 20 Reps

Cable Shoulder Extension

2 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 20 Reps

Cable High Pulley Tricep Extension

2 Sets x 20 Reps

Dumbbell Shoulder Press

4 Sets x 8 Reps

Smith Machine Shoulder Press

3 Sets x 20 Reps

Dumbbell Lateral Raise

3 Sets x 20 Reps

Cable Upright Row

3 Sets x 8 Reps

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Seated Alternating Arnold Press

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Weight Plate Shrug

3 Sets x 8 Reps

Situps with plates

2 Sets x 15 Reps

Weight Plate Rotation

3 Sets x 15 Reps

Plank

1 Set