Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Floor Press

3 Sets x 12 Reps

Standing Dumbbell Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Abdominal

4 Sets x 8 Reps

Josh leg raise

3 Sets

Dumbbell Goblet Squat

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Frog Squat

3 Sets x 12 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Weighted Crunch

3 Sets x 20 Reps

Side Plank

3 Sets x 8 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Tripod Dumbbell Row

4 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell Incline Row (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell Hammer Curl

3 Sets x 15 Reps

Dumbbell Squat

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Split Squat

3 Sets x 12 Reps

Dumbbell Hip Thrust

4 Sets x 15 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Dumbbell Side Bend

3 Sets x 15 Reps

Plank

3 Sets

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Arnold Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Chest Supported Dumbbell Row

3 Sets x 12 Reps

Dumbbell Pinwheel Curl

2 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Abdominal

3 Sets x 8 Reps

Torso Rotation

3 Sets x 8 Reps