One-Arm Hang

1 Set

Hanging Knee Raise (Rotational)

1 Set x 10 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Push Press

3 Sets x 8 Reps

Barbell Curl

3 Sets x 12,10,8 Reps

Rowing

1 Set

Stationary Bike

1 Set

Reverse Hyper (Flat Bench)

3 Sets x 12,10,8 Reps

Back Hyperextension

3 Sets x 12,10,8 Reps

Barbell Hip Thrust

3 Sets x 12,10,10 Reps

Dumbbell Step-Up

3 Sets x 6 Reps

Dumbbell Reverse Lunge

4 Sets x 6 Reps

Air Bike

2 Sets x 25 Reps

Jump Rope

1 Set

Walking

1 Set

Jump Rope

1 Set

Scorpion

1 Set

Iron Cross Stretch

1 Set

Side Bridge

2 Sets

Bridge

3 Sets

Air Bike

3 Sets

Forearm Plank with Hip Abduction

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Parallel Bar Hip Raise

2 Sets

Parallel Bar Hip Flexion

2 Sets

Walking

1 Set

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Bent Knee Hundreds

1 Set x 100 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Alternating Press (Palms In)

3 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 12,10,8,8 Reps

Dumbbell Tricep Extension

4 Sets x 12,10,8,8 Reps