Weighted Pull-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Stability Ball Back Extension

4 Sets x 20 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 20 Reps

Hanging Leg Raise

4 Sets x 15 Reps

Weighted Tricep Dip

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 21 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Plank

3 Sets

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Front Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Bodyweight Squat

4 Sets x 20 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Seated Calf Raise

4 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 15 Reps

Alternating Floor Leg Raise

4 Sets x 15 Reps

Side Bridge

4 Sets

Running

1 Set