Dumbbell Bench Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly

2 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Dynamic Chest Stretch

1 Set x 8 Reps

Upward Stretch

1 Set x 8 Reps

Tricep Stretch

1 Set x 8 Reps

Extended Arm Child Pose

1 Set x 8 Reps

Dumbbell Reverse Lunge

4 Sets x 6 Reps

Dumbbell Squat

4 Sets x 10 Reps

Dumbbell Deadlift

4 Sets x 12 Reps

Single-Leg Calf Raise

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Kneeling Hip Flexor

3 Sets x 8 Reps

Straddle Stretch

3 Sets x 8 Reps

Quadricep Stretch

3 Sets x 8 Reps

Hamstring Stretch

3 Sets x 8 Reps

Wall Calf Stretch

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Shrug

3 Sets x 10 Reps

Weight Plate High Front Raise

2 Sets x 12 Reps

Cable Rope Face Pull

2 Sets x 12 Reps

Back Hyperextension

2 Sets x 15 Reps

Dynamic Chest Stretch

3 Sets x 8 Reps

Dynamic Back Stretch

3 Sets x 8 Reps

Upward Stretch

3 Sets x 8 Reps

One-Arm Wall Stretch

3 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 6 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Front Raise

3 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Tricep Kickback

3 Sets x 10 Reps

Biceps Trifecta

3 Sets x 10 Reps

W Hyperextension

2 Sets x 12 Reps

Upward Stretch

3 Sets x 10 Reps

Tricep Stretch

3 Sets x 8 Reps

Back Extension (Prone)

3 Sets

Dragon Flag

3 Sets x 10 Reps

Parallel Bar Hip Flexion

3 Sets x 10 Reps

Parallel Bar Leg Raise

3 Sets x 10 Reps

Weight Plate Russian Twist

3 Sets x 10 Reps

Weighted Crunch

3 Sets x 10 Reps

stationery running

1 Set

jumping jacks

1 Set

High knees

1 Set

Capoeira Step

1 Set

Burpees

1 Set