Barbell Bench Press

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Crunch with Hands Overhead

5 Sets x 20 Reps

Plank

3 Sets

Barbell Front Squat

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Treadmill Running

4 Sets

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Military Press

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Bench Dip

3 Sets x 12 Reps

Dumbbell Zottman Curl

4 Sets x 10 Reps

Crunch

5 Sets x 20 Reps

Plank

3 Sets

Barbell Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Single-Leg Press

3 Sets x 12 Reps

Machine Leg Press (Wide Stance)

3 Sets x 12 Reps

Dumbbell Seated Calf Raise

4 Sets x 12 Reps

Treadmill Running

4 Sets

Kettlebell One-Arm Push Press

5 Sets x 15 Reps

Kettlebell One-Arm Swing

5 Sets x 15 Reps

dumbbell T Push-UP

5 Sets x 15 Reps

Bench Dip

5 Sets x 15 Reps

BICEP CURL KETTLEBELL

5 Sets x 15 Reps

REST

1 Set

Kettlebell One-Arm Row

5 Sets x 15 Reps

KETTLEBELL UPRIGHT ROW

4 Sets x 15 Reps

BURPEE

3 Sets x 15 Reps

Man Maker

2 Sets x 10 Reps

Weight Plate Russian Twist

1 Set x 30 Reps