Barbell Bench Press

4 Sets x 15,12,8,6 Reps

Barbell Incline Bench Press (Reverse Grip)

4 Sets x 15,12,8,6 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Push-Up

4 Sets x 15 Reps

Machine Ab Crunch

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Pull-Up

3 Sets x 10 Reps

Barbell Good Morning

3 Sets x 10 Reps

Gironda Sternum Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 20 Reps

Smith Machine Bench Press (Close Grip)

3 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 15 Reps

Machine Shoulder Press

4 Sets x 6,8,12,15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 6,8,12,15 Reps

Cable Lateral Raise

4 Sets x 6,8,12,15 Reps

Machine Reverse Fly

4 Sets x 6,8,12,15 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 15 Reps

Crunch

3 Sets x 20 Reps

Barbell Squat

4 Sets x 6,8,12,15 Reps

Machine Leg Press

4 Sets x 6,8,12,15 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Extension

3 Sets x 10 Reps

Weighted Side Bend

3 Sets x 15 Reps

ball reach back crunch

3 Sets x 20 Reps

Barbell Good Morning

4 Sets x 15 Reps

Jump Rope

1 Set