Barbell Bench Press

5 Sets x 10 Reps

Barbell Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

Dumbbell Concentration Curl

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up)

5 Sets x 10 Reps

Barbell Wrist Curl (Posterior)

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Chin-Up with Knee Raise

5 Sets x 10 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 10 Reps

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dumbbell Tricep Extension

5 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Barbell Shrug

4 Sets x 15 Reps

Barbell Military Press

4 Sets x 15 Reps

Barbell Military Press (Seated)

5 Sets x 10 Reps

Barbell Shoulder Press

5 Sets x 10 Reps

Dumbbell Calf Raise

5 Sets x 10 Reps

Dumbbell Squat

5 Sets x 10 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Barbell Squat

5 Sets x 10 Reps

Dumbbell Calf Raise

5 Sets x 10 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Barbell Squat

5 Sets x 10 Reps

Weighted Hanging Knee Raise

5 Sets x 10 Reps

Crunch

5 Sets x 10 Reps

Weighted Crunch

5 Sets x 10 Reps

Sit-Up

5 Sets x 10 Reps

Oblique Crunch

5 Sets x 10 Reps

Weight Plate Rotation

5 Sets x 10 Reps

Weight Plate Russian Twist

5 Sets x 10 Reps

Running

1 Set

Jump Rope

1 Set

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

Dumbbell Tricep Extension

5 Sets x 10 Reps

Barbell Curl

5 Sets x 10 Reps

Dumbbell Tricep Extension

5 Sets x 10 Reps