Stability Ball Crunch

4 Sets x 15 Reps

Barbell Squat

5 Sets x 8 Reps

Decline Crunch

4 Sets x 16 Reps

Barbell Standing Calf Raise

4 Sets x 20 Reps

Machine Calf Press

4 Sets x 8 Reps

Bench Leg Raise (Supine)

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Back Hyperextension

4 Sets x 8 Reps

Dumbbell Lunge

5 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Hanging Knee Raise

4 Sets x 5 Reps

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press

2 Sets x 6 Reps

Dip

4 Sets x 8 Reps

Cable Incline Fly

4 Sets x 8 Reps

Internal Rotated Extension

3 Sets x 15 Reps

EZ Bar Incline Tricep Extension

4 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 20 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Machine Fly

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Bench Press

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Dumbbell Fly

5 Sets x 15 Reps

EZ Bar French Press

4 Sets x 8 Reps

Cable Mid Chest Crossover

4 Sets x 25 Reps

Push-Up

4 Sets x 15 Reps

Stability Ball Crunch

4 Sets x 8 Reps

Barbell Deadlift

5 Sets x 10 Reps

EZ Bar Curl

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Pull-Up

4 Sets x 5 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

Back Hyperextension

3 Sets x 8 Reps

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

Stability Ball Crunch

4 Sets x 15 Reps

Dumbbell Bench Press

3 Sets x 4 Reps

Barbell Bench Press

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Incline Fly

3 Sets x 8 Reps

Decline Bench Alternating Knee Raise

4 Sets x 8 Reps

Bench Leg Raise (Supine)

4 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Barbell Upright Row

3 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 15 Reps

Dumbbell Reverse Fly (Prone)

3 Sets x 15 Reps

Tilted Dumbbell Shoulder Rotation

3 Sets x 15 Reps

Bent Over Behind The Back Barbell Raises

3 Sets x 15 Reps

Bent Shoulder Extensions

3 Sets x 15 Reps

Weight Plate Front Raise

3 Sets x 15 Reps

Weight Plate Bus Driver

3 Sets x 15 Reps

Seated Over Head Weight Plate Should Raise

3 Sets x 15 Reps

Bent Over Behind The Back Barbell Raises

3 Sets x 15 Reps

Incline DB Rear Raise

4 Sets x 20 Reps

Slightly Supinated Press Heavy

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 20 Reps

Cable Lateral Raise

3 Sets x 10 Reps

Rear Delt Around World

2 Sets x 20 Reps

Cable One-Arm High Curl

3 Sets x 20 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl on Stability Ball

2 Sets x 8 Reps

Pronated Concentration

2 Sets x 20 Reps

Barbell Standing Calf Raise

3 Sets x 20 Reps

Barbell Deadlift

3 Sets x 20 Reps

Barbell Sumo Deadlift

3 Sets x 20 Reps

Single Leg Glute Hyper

3 Sets x 15 Reps

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Leg Extension

3 Sets x 30 Reps

Squat on Plates 

3 Sets x 20 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 40 Reps

Barbell Pullover

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 15 Reps

T Bar Row

3 Sets x 10 Reps

Barbell Shrug

3 Sets x 20 Reps

Back Hyperextension

3 Sets x 20 Reps

Pull-Up

3 Sets x 5 Reps

Dumbbell Seated Calf Raise

3 Sets x 20 Reps

Dumbbell Front Raise

3 Sets x 20 Reps

Hang

1 Set