Pull-Up

4 Sets x 12 Reps

cable seated low pulley single with twistw

4 Sets x 12 Reps

wide bar pull down

4 Sets x 12 Reps

vbar pull downs

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

underhand bent over barbell row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Rack Pull

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Smith Machine Shoulder Press

4 Sets x 12 Reps

Cable Reverse Fly

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Reverse Curl

2 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Up)

2 Sets x 12 Reps

Treadmill Running

1 Set

Indoor Cycling

1 Set

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12 Reps

Cable Lower Chest Raise

5 Sets x 12 Reps

Cable Flat Bench Fly

3 Sets x 15 Reps

kneeling cable crossover

3 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Decline Press

3 Sets x 10 Reps

mountain climbers

4 Sets x 12 Reps

ab roll out

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Plank

4 Sets