Dip

3 Sets x 15 Reps

Barbell Bench Press

5 Sets x 15,12,10,8,6 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Cross-Over

3 Sets x 10 Reps

Dumbbell Fly

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Pull-Up

2 Sets x 5 Reps

Barbell Deadlift

5 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

2 Sets x 10 Reps

Cable Seated Row

4 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 8 Reps

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Barbell Military Press

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Machine Reverse Fly

2 Sets x 15 Reps

Machine Shoulder Press

3 Sets x 10 Reps

Weight Plate Front Raise

1 Set x 25 Reps

Plank

2 Sets

Hanging Leg Raise

3 Sets x 12 Reps

Weight Plate Russian Twist

2 Sets x 15 Reps

Air Bike

2 Sets x 50 Reps

Decline Crunch

3 Sets x 15 Reps

Cable Wood Chop

2 Sets x 15 Reps

Barbell Squat

5 Sets x 12 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Dumbbell Lunge

2 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

2 Sets x 12 Reps

Smith Machine Stiff-Leg Deadlift

3 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 30 Reps

Machine Calf Press

4 Sets x 30 Reps