Barbell Bench Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Barbell Front Raise Pullover

3 Sets x 12 Reps

Weighted Crunch

3 Sets x 12 Reps

Weight Plate Rotation

3 Sets x 12 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Pull-Up

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Elliptical Training

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Weighted Crunch

3 Sets x 12 Reps

Reverse Crunch

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Barbell Squat

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Barbell Standing Calf Raise

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Parallel Bar Hip Raise

3 Sets x 8 Reps

Elliptical Training

1 Set