Barbell Bench Press

7 Sets x 10 Reps

Dumbbell Fly

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 8 Reps

Barbell Upright Row

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Weight Plate Front Raise

4 Sets x 8 Reps

Cable Front Raise

3 Sets x 8 Reps

Cable Internal Rotation

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 8 Reps

Weight Plate Hand Squeeze

4 Sets x 8 Reps

Barbell Bench Press

6 Sets x 8 Reps

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Pullover

2 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

EZ Bar Decline Tricep Extension

3 Sets x 8 Reps

EZ Bar Tricep Extension (Close Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Preacher Hammer Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Rowing

1 Set

Running

1 Set

Sit-Up

2 Sets x 20 Reps

Crunch

2 Sets x 20 Reps

Alternating Heel Touch

2 Sets x 30 Reps

Air Bike

2 Sets x 20 Reps

Plank

2 Sets

Barbell Squat

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Dynamic Chest Stretch

4 Sets x 8 Reps