Push-Up

3 Sets x 20 Reps

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Fly

4 Sets x 16 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly

3 Sets x 16 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Fly

3 Sets x 16 Reps

Smith Machine Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

5 Sets x 20 Reps

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Dip

3 Sets x 10 Reps

Pull-Up

4 Sets x 20 Reps

Smith Machine Bent-Over Row

5 Sets x 5 Reps

Cable Seated Row

4 Sets x 12 Reps

T Bar Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 25 Reps

Cable Bicep Curl

5 Sets x 12 Reps

Dumbbell Spider Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 20 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Smith Machine Squat

5 Sets x 5 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Push-Up

3 Sets x 20 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 20 Reps

Cable Mid Chest Crossover

4 Sets x 20 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 20 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 20 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Front Raise

2 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise

4 Sets x 40 Reps

Dumbbell Alternating Lateral Raise

4 Sets x 20 Reps

Dumbbell Reverse Fly

4 Sets x 20 Reps

Cable Reverse Fly

4 Sets x 20 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Pull-Up

3 Sets x 15 Reps

Dumbbell Incline Bench Row

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable One-Arm Seated Row

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable One-Arm Lat Pulldown

4 Sets x 20 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Back Hyperextension

4 Sets x 25 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

3 Sets x 16 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 16 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Smith Machine Squat

4 Sets x 12 Reps

Smith Machine Bulgarian Split Squat

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Single-Leg Extension

4 Sets x 16 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction

4 Sets x 8 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Cable Leg Kickback

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

V-Up

4 Sets x 20 Reps

Rotational Crunch

4 Sets x 20 Reps

Decline Crunch

4 Sets x 20 Reps

Decline Bench Leg Raise

4 Sets x 20 Reps

Cable Wood Chop

4 Sets x 20 Reps

Scissor Kick

4 Sets x 20 Reps

Side Plank

4 Sets x 8 Reps

Plank

4 Sets

Walking

1 Set

Treadmill Running

1 Set

Elliptical Training

1 Set

Step Machine

1 Set