Barbell Military Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Reverse Fly

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Bodyweight Calf Raise

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Machine Inner Chest Press

3 Sets x 10 Reps

Pull-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Cable Rope Seated Row

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Recumbent Bike

3 Sets

Parallel Bar Hip Raise

3 Sets x 8 Reps

Crunch with Hands Overhead

3 Sets x 8 Reps

Machine Crunch

3 Sets x 8 Reps

Walking

3 Sets

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Stability Ball Leg Lift

3 Sets x 8 Reps