Dynamic Back Stretch

1 Set x 8 Reps

Chin-Up with Knee Raise

2 Sets x 8 Reps

Dumbbell Deadlift

2 Sets x 8 Reps

Pull-Up

2 Sets x 8 Reps

Assisted Hyperextension

2 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Knee Circles

1 Set x 8 Reps

Leg Swing

1 Set x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Bridge

3 Sets

Leg Raise

4 Sets x 8 Reps

Air Bike

4 Sets x 16 Reps

Crunch

4 Sets x 8 Reps

Alternating Heel Touch

4 Sets x 20 Reps

Reverse Crunch

4 Sets x 8 Reps

Weight Plate Russian Twist

4 Sets x 16 Reps

Sphinx

1 Set x 8 Reps

Cross Leg Erector Spinae

1 Set

Dynamic Chest Stretch

1 Set x 8 Reps

Medicine Ball Chest Pass

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Dumbbell Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Tricep Stretch

1 Set x 8 Reps

Knee Circles

1 Set x 8 Reps

Leg Swing

1 Set x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Kneeling Hip Extension

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Dumbbell Seated Calf Raise

3 Sets x 8 Reps

Shoulder Rotation

1 Set x 10 Reps

Arm Circles

1 Set x 10 Reps

Barbell Clean and Jerk

3 Sets x 8 Reps

Dumbbell Reverse Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Front Raise

3 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Shoulder Stretch

1 Set x 8 Reps

Upward Stretch

1 Set x 1 Rep