Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Tricep Press (Close Grip)

3 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 15 Reps

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable V-Bar Row

3 Sets x 15 Reps

Dual Cable Triceps Extension

3 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Incline Curl

3 Sets x 15 Reps

Cable One-Arm High Curl

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable One-Arm Lateral Raise

3 Sets x 15 Reps

Cable Reverse Fly

3 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Barbell Romanian Deadlift

4 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Bird Dog

2 Sets x 8 Reps

Hollow Body Hold

2 Sets

Dead Bug

2 Sets x 8 Reps

Plank

2 Sets

Stability Ball Plank with Hip Abduction

2 Sets x 8 Reps

Push-Up to Side Plank

2 Sets x 8 Reps

Up Down Plank

2 Sets x 8 Reps

FRONT PLANK WITH ARM/LEG LIFT

2 Sets x 8 Reps

Air Bike

2 Sets x 8 Reps

Corkscrew

2 Sets x 8 Reps

Oblique Crunch

2 Sets x 8 Reps

Cable Pallof Press with Rotation

2 Sets x 8 Reps