Dumbbell One-Arm Hammer Press

4 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 8 Reps

Dumbbell Tricep Kickback

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Kettlebell Front Squat

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Reverse Lunge

4 Sets x 8 Reps

Dumbbell Seated Calf Raise

4 Sets x 20 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Weighted Crunch

3 Sets x 20 Reps

Side Plank

3 Sets x 8 Reps

Dumbbell Rotational Row

4 Sets x 10 Reps

Kettlebell Renegade Row

3 Sets x 10 Reps

Dumbbell Rear Delt Row

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Pull-Up

4 Sets x 5 Reps

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 15 Reps

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Squat

4 Sets x 8 Reps

Dumbbell Deadlift

4 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 15 Reps

Bench Hip Thrust

4 Sets x 12 Reps

Dumbbell Step-Up

4 Sets x 12 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Plank

3 Sets

Decline Crunch

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Wood Chop

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

2 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps