Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 4 Reps

Dumbbell Decline Bench Press

4 Sets x 4 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 4 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Dip

1 Set x 3 Reps

Dumbbell Bench Squat

5 Sets x 10 Reps

Dumbbell Calf Raise

4 Sets x 12 Reps

Dumbbell Squat

4 Sets x 12 Reps

Dumbbell Walking Lunge

4 Sets x 10 Reps

Barbell Front Squat

4 Sets x 10 Reps

Prisoner Squat

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 8 Reps

Dumbbell Shoulder Press (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Rear Deltoid Row

4 Sets x 8 Reps

Dumbbell Hammer Shoulder Press

3 Sets x 8 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

Dumbbell Upright Row

4 Sets x 8 Reps

Dumbbell Deadlift

5 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Bent-Over Row (Palm in)

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Rotational Row

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Bench Leg Pull-In

3 Sets x 8 Reps

Bench Oblique Crunch

3 Sets x 8 Reps

Bench Plank

3 Sets

Alternating Heel Touch

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Bench Hip Thrust

3 Sets x 8 Reps