Dumbbell Bench Press

4 Sets x 8,8,6,6 Reps

Smith Machine Incline Bench Press

4 Sets x 8,8,6,6 Reps

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Smith Machine Bench Press

4 Sets x 8,8,6,6 Reps

Dumbbell Incline Bench Press

4 Sets x 8,8,6,6 Reps

Cable Cross-Over

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Single arm tricep pull down

3 Sets x 8 Reps

Leg Raise

3 Sets x 15 Reps

Crunch

3 Sets x 15 Reps

Plank

3 Sets

Pull-Up

4 Sets x 8 Reps

Cable Rope Face Pull

4 Sets x 15 Reps

Smith Machine Bent-Over Row

4 Sets x 8,8,6,6 Reps

Cable Seated Row

4 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8,8,6 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Reverse Crunch

3 Sets x 12 Reps

Stability Ball Pull-In

3 Sets x 8 Reps

Stability Ball Hand and Foot Exchange

4 Sets x 8 Reps

Stability Ball Plank

3 Sets

Smith Machine Squat

4 Sets x 8 Reps

Smith Machine Stiff-Leg Deadlift

3 Sets x 8 Reps

Smith machine standing calf raise

4 Sets x 15,12,10,8 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 8 Reps

Smith Machine Shoulder Press

4 Sets x 8,8,6,6 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Air bike

3 Sets

Alternate toe touches

3 Sets

V ups

3 Sets

Superman

3 Sets