Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

Spider bench front raises

4 Sets x 10 Reps

Barbell Spider Curl

7 Sets x 12 Reps

FST 7 standing lateral raises

7 Sets x 12 Reps

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl

7 Sets x 12 Reps

Treadmill Running

1 Set

Machine Lat Pulldown (Reverse Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Shoulder Extension

7 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

7 Sets x 10 Reps

Walking

1 Set

Machine Leg Extension

4 Sets x 12 Reps

Barbell Squat

3 Sets x 10 Reps

Hack Squat

3 Sets x 10 Reps

Machine Leg Press

7 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Curl (Prone)

7 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Reverse Crunch

4 Sets x 20 Reps

Medicine Ball Rotation

4 Sets x 20 Reps

Hanging Leg Raise

4 Sets x 16 Reps

Mountain Climber

4 Sets x 30 Reps

Machine Incline Chest Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Cable Cross-Over

7 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Seated Calf Raise

7 Sets x 12 Reps

Elliptical Training

1 Set

Dumbbell Seated Bicep Curl

7 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell Spider Curl

7 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Reverse Grip Tricep Extension

3 Sets x 12 Reps

Barbell Seated Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

7 Sets x 12 Reps

Treadmill Running

1 Set

Jump Rope

1 Set