Machine Assisted Chin-Up

4 Sets x 8 Reps

Back Hyperextension

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Cable Reverse Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Machine Assisted Dip

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable Tricep Extension

4 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 8 Reps

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Push-Up

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Barbell Hip Thrust

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Smith Machine Split Squat

4 Sets x 8 Reps

Barbell Sumo Deadlift

4 Sets x 8 Reps

Cable Leg Kickback

4 Sets x 8 Reps

Cable Hip Abduction

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Single-Leg Press

4 Sets x 8 Reps

Calf Press On Leg Press

4 Sets x 8 Reps

Dumbbell Calf Raise

4 Sets x 8 Reps

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Dumbbell Front Raise

4 Sets x 8 Reps

Machine Shoulder Press

4 Sets x 8 Reps

Plank

4 Sets

Crunch

4 Sets x 8 Reps

Weight Plate Russian Twist

4 Sets x 8 Reps

Weighted Side Bend

4 Sets x 8 Reps

Parallel Bar Leg Raise

4 Sets x 8 Reps

Decline Crunch

4 Sets x 8 Reps

Step Machine

1 Set

Barbell Squat

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Kettlebell Goblet Squat

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 8 Reps

Bodyweight Calf Raise

4 Sets x 30 Reps

Machine Leg Press

4 Sets x 8 Reps

Calf Press On Leg Press

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Walking

1 Set

Step Machine

1 Set

Bodyweight Squat

4 Sets x 25 Reps

Barbell Sumo Deadlift

3 Sets x 12 Reps

Bodyweight Side Lunge

3 Sets x 6 Reps

Barbell Squat

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 15 Reps