Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Barbell Spider Curl

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over

5 Sets x 12 Reps

Cable Dual Overhead Curl

3 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Decline Bench Leg Raise

3 Sets x 8 Reps

Decline Oblique Crunch

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 16 Reps

Weighted Tricep Dip

4 Sets x 8 Reps

Machine Assisted Pull-Up

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 12 Reps

Cable V Bar Pulldown

5 Sets x 12 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Cable Rope Seated Row

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Decline Bench Leg Raise

3 Sets x 8 Reps

Decline Oblique Crunch

3 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Kettlebell Goblet Squat

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 16 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Decline Bench Leg Raise

3 Sets x 8 Reps

Decline Oblique Crunch

3 Sets x 8 Reps

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Concentration Curl

5 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Cable Cross-Over

5 Sets x 8 Reps

Barbell Reverse Curl

5 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Dumbbell Hammer Curl

5 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 14 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Dumbbell Rear Deltoid Row

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 14 Reps

Cable Rope Seated Row

4 Sets x 8 Reps

Machine Deltoid Raise

4 Sets x 8 Reps

Barbell Shrug

5 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Decline Bench Leg Raise

3 Sets x 8 Reps

Decline Oblique Crunch

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Decline Crunch

3 Sets x 8 Reps

Decline Bench Leg Raise

3 Sets x 8 Reps

Parallel Bar Leg Raise

3 Sets x 8 Reps