Barbell Bench Press

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Air Bike

3 Sets x 50 Reps

Bench Oblique Crunch

4 Sets x 50 Reps

Cable Mid Chest Crossover

3 Sets x 16 Reps

Plank

2 Sets

Cable Bicep Curl (Close Grip)

3 Sets x 16 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

EZ Bar Curl

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Alternating Hammer Curl

3 Sets x 3 Reps

Barbell Bench Press (Close Grip)

6 Sets x 20,16,8,4,4,4 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 16 Reps

Machine Leg Extension

3 Sets x 8 Reps

Cable Hip Abduction

6 Sets x 20,16,8,4,4,4 Reps

Cable Leg Kickback

3 Sets x 16 Reps

Barbell Squat

6 Sets x 20,16,8,4,4,4 Reps

Machine Leg Press (Wide Stance)

3 Sets x 16 Reps

Barbell Standing Calf Raise

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Bent-Over Row

6 Sets x 20,16,8,4,4,4 Reps

Cable Rope Seated Row

3 Sets x 16 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Janda Sit-Up

3 Sets x 25 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 25 Reps

Cable Seated Crunch

3 Sets x 25 Reps

Barbell Military Press

6 Sets x 20,16,8,4,4,4 Reps

Dumbbell One-Arm Front Raise

3 Sets x 16 Reps

Jump Rope

1 Set

Jump Rope

1 Set

Jump Rope

1 Set

Jump Rope

1 Set

Running

1 Set

Jump Rope

1 Set