Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 8 Reps

Single-Leg Bench Dip

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Clap Push-Up

3 Sets x 8 Reps

Cable Standing Curl

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 14 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 14 Reps

Barbell Deadlift

3 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

EZ Bar Close Grip Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Elliptical Training

1 Set

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Alternating Front Raise

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Frog Sit-Up

4 Sets x 20 Reps

Crunch

4 Sets x 20 Reps

Plank

3 Sets

Clap Push-Up

3 Sets x 12 Reps

Elliptical Training

1 Set

Hanging Leg Raise

3 Sets x 8 Reps

Rowing

1 Set

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 20 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 12 Reps

Machine Inner Chest Press

3 Sets x 8 Reps

Walking

1 Set