Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press

6 Sets x 5 Reps

Cable Cross-Over

3 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 5 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Machine Fly

5 Sets x 8 Reps

Machine Bench Press

3 Sets x 8 Reps

Machine Inner Chest Press

2 Sets x 8 Reps

Dip

5 Sets x 5 Reps

Cable External Rotation

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Treadmill Running

1 Set

Rowing

1 Set

Elliptical Training

1 Set

Indoor Cycling

1 Set

Barbell Squat

5 Sets x 5 Reps

Hip Adduction

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 5 Reps

Barbell Glute Bridge

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Press

5 Sets x 10 Reps

Hip Extension (Standing)

5 Sets x 8 Reps

Cable Standing Leg Curl

5 Sets x 8 Reps

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Machine Calf Raise

3 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Machine Reverse Fly

5 Sets x 8 Reps

Cable External Rotation

4 Sets x 12 Reps

Machine Deltoid Raise

5 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Lateral Raise

5 Sets x 12 Reps

Machine T Bar Reverse Row

5 Sets x 12 Reps

Dumbbell Upright Row

5 Sets x 8 Reps

Plank

3 Sets

Superman

3 Sets

Air Bike

3 Sets x 16 Reps

Leg Raise

3 Sets x 16 Reps

Crunch

3 Sets x 16 Reps

Weighted Trunk Rotation

4 Sets x 8 Reps

Dumbbell Side Bend

5 Sets x 8 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Elliptical Training

1 Set

Treadmill Running

1 Set

Barbell Deadlift

6 Sets x 5 Reps

Barbell Good Morning

4 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable V Bar Pulldown

2 Sets x 8 Reps

Dumbbell One-Arm Row

5 Sets x 8 Reps

T Bar Row

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

Machine Assisted Pull-Up

5 Sets x 8 Reps

Rowing

1 Set

Elliptical Training

1 Set

Treadmill Running

1 Set

Indoor Cycling

1 Set