Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Barbell Upright Row

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Bench Dip

3 Sets x 8 Reps

Rowing

3 Sets

Assault bike

5 Sets

Bodyweight Step-Up

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

Barbell Squat

3 Sets x 18 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Lunge

3 Sets x 15 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 15 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Hip Extension (Standing)

3 Sets x 8 Reps

Rowing

3 Sets

Assault bike

5 Sets

Bodyweight Step-Up

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 8 Reps

Pull-Up

3 Sets x 6 Reps

Barbell Curl

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Australian pull ups

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 15 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Smith Machine Squat

3 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Barbell Standing Calf Raise

3 Sets x 15 Reps

Mountain Climber

3 Sets x 10 Reps

Kettlebell One-Arm Swing

3 Sets x 10 Reps

Bridge

3 Sets

Crunch

3 Sets x 15 Reps

Stability Ball Trunk Rotation

3 Sets x 15 Reps

Cable Side Bend

3 Sets x 12 Reps

Plank

3 Sets

Dumbbell Deep Push-Up

4 Sets x 8 Reps

Australian pull ups

4 Sets x 8 Reps

Bench Dip

4 Sets x 10 Reps

Pull-Up

4 Sets x 8 Reps

Hollow holds

4 Sets