Barbell Bench Press

4 Sets x 5 Reps

Dumbbell Pullover

3 Sets x 12 Reps

weight plate bench press

3 Sets x 15 Reps

Bent over cable fly

3 Sets x 15 Reps

Cable Lower Chest Raise

3 Sets x 15 Reps

Jump Rope

5 Sets

Weight plate footwork

5 Sets

Boxing

5 Sets

Trapbar deadlifts

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 10 Reps

Jump Rope

5 Sets

Walking

1 Set

Barbell Front Squat

4 Sets x 10 Reps

Split squat

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Hip Abduction

3 Sets x 15 Reps

Machine Hip Adduction

3 Sets x 15 Reps

Walking

1 Set

Barbell Military Press

4 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Cable Rope Face Pull

4 Sets x 15 Reps

Sprints/Suicides

5 Sets

Slip line/Cone drills

5 Sets

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

dumbbell double curl

3 Sets x 12 Reps

Band curls

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dip

3 Sets x 12 Reps

gorilla bow triceps extension

3 Sets x 12 Reps

Plank

3 Sets

Ab Wheel

3 Sets x 12 Reps

Seated Leg Tuck

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Leg Raise

3 Sets x 12 Reps