Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Push-Up

1 Set x 10 Reps

Dumbbell Squat

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Side Bend

2 Sets x 10 Reps

Crunch

2 Sets x 10 Reps

Reverse Crunch

2 Sets x 10 Reps

Flutter Kick

2 Sets x 15 Reps

Leg Raise

2 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Incline Bench Row

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dumbbell Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Alternating Reverse Curl

3 Sets x 8 Reps

Dumbbell Side Bend

1 Set x 20 Reps

Seated Leg Tuck

1 Set x 20 Reps

Crunch

1 Set x 20 Reps

Reverse Crunch

1 Set x 20 Reps

Scissor Kick

1 Set x 20 Reps

Leg Raise

1 Set x 20 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Plank

3 Sets

Reverse Crunch

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Bench Hip Thrust

3 Sets x 8 Reps

Bench Crunch

3 Sets x 8 Reps