Barbell Squat

4 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

smith machine single leg lunges

5 Sets x 12 Reps

Machine Leg Extension

5 Sets x 12 Reps

stiff leg dumbbel dead lifts

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly

5 Sets x 5 Reps

Cable Cross-Over

5 Sets x 5 Reps

Elliptical Training

1 Set

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps

Dumbbell Upright Row

5 Sets x 5 Reps

EZ Bar Tricep Extension

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Dip

5 Sets x 5 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Dumbbell Bent-Over Row

5 Sets x 5 Reps

Cable Rope Seated Row

5 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Machine Calf Press

5 Sets x 5 Reps

Barbell Shrug

4 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Barbell Deadlift

4 Sets x 5 Reps

barbell clean

4 Sets x 8 Reps

Hanging Knee Raise

3 Sets x 12 Reps

Bench Plank

3 Sets

Machine Ab Crunch

3 Sets x 12 Reps

Parallel Bar Hip Raise

3 Sets x 12 Reps

Crunch

3 Sets x 20 Reps

V-Up

3 Sets x 20 Reps

Rotational Crunch

3 Sets x 20 Reps