Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Leg Raise with Hip Thrust

3 Sets x 15 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Barbell Curl (Close Grip)

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Plank

3 Sets

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Toe Touches

3 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Dual Overhead Curl

3 Sets x 10 Reps

Body Saw

3 Sets x 10 Reps

Dumbbell Fly (Stability Ball)

4 Sets x 10 Reps

Dumbbell Pullover on Stability Ball

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Push-Up to Side Plank

4 Sets x 10 Reps

TRX Chest Press

4 Sets

TRX Bicep Curls

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Dumbbell High Curl

4 Sets x 10 Reps

Dumbbell Preacher Curl (Stability Ball)

4 Sets x 10 Reps

Dumbbell Concentration Curl on Stability Ball

4 Sets x 10 Reps

Dumbbell Zottman Curl

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Upright Row

4 Sets x 10 Reps

Smith machine hip thrusts

4 Sets x 10 Reps

Dumbbell Cuban Press

4 Sets x 10 Reps

Dumbbel Romanian deadlifts

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Barbell Front Squat

4 Sets x 10 Reps

Barbell Shoulder Press

4 Sets x 10 Reps

Machine Assisted Pull-Up

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Dual Cable Triceps Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Body Saw

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Weight Plate Russian Twist

4 Sets x 10 Reps

Dumbbell Bent-Over Row (Palms in)

4 Sets x 10 Reps

Dumbbell Tricep Kickback

4 Sets x 10 Reps

Scissor Kick

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

One Dumbbell two hands skull crusher

4 Sets x 10 Reps

Cable Supine Crunches

4 Sets x 10 Reps

Dumbbell Bent-Over Row (Palms in)

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Hula hoop

3 Sets

Dumbbell Shoulder Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Hula hoop

3 Sets

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Rear Row (Stability Ball)

3 Sets x 12 Reps

Hula hoop

3 Sets

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Hula hoop

3 Sets

Cable low pulley ATG squats

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

T-bar squats

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Dumbbell front to side raises

4 Sets x 10 Reps

Dumbbel Romanian deadlifts

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Wall Sit

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Air Bike

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Jump rope

4 Sets x 10 Reps

Dumbbell Bent-Over Tricep Extension

4 Sets x 10 Reps

Glute Kickback (Kneeling)

4 Sets x 10 Reps

Dumbbell Iron Cross

4 Sets x 10 Reps

Burpees

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Plank

3 Sets

Jump rope

3 Sets x 50 Reps

Dumbbell Plie Squat

3 Sets x 12 Reps

Scissor Kick

3 Sets x 20 Reps

Jump rope

3 Sets x 50 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Hip Raise

3 Sets x 15 Reps

Jump rope

3 Sets x 50 Reps

Tricep Push-Up

4 Sets x 10 Reps

Hip Raise

4 Sets x 10 Reps