Barbell Squat

5 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Machine Leg Press

5 Sets x 15 Reps

Dumbbell Walking Lunge

5 Sets x 12 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Leverage Incline Chest Press

1 Set

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 15 Reps

Push-Up

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

1 Set

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Wide Grip Pullup

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

1 Set

Smith Machine Shoulder Press

1 Set

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 15 Reps

Barbell Behind the Back Shrug

4 Sets x 15 Reps

Hanging Leg Raise

1 Set x 15 Reps

Cable Kneeling Crunch (Rope)

1 Set x 12 Reps

Decline Crunch

1 Set x 10 Reps

Cable Wood Chop

1 Set x 15 Reps

Plank

60 Sets

Barbell Curl

1 Set

EZ Bar Tricep Extension

1 Set

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Alternating Tricep Kickback

4 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Elliptical Training

1 Set