Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly With A Twist

5 Sets x 12 Reps

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Decline Bench Press

5 Sets x 12 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl

5 Sets x 12 Reps

Decline Crunch

5 Sets x 12 Reps

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Cable Cross-Over

5 Sets x 12 Reps

Cable Lower Chest Raise

5 Sets x 12 Reps

Cable Mid Chest Crossover

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Machine Ab Crunch

5 Sets x 12 Reps

Dumbbell Seated Arnold Press

5 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

5 Sets x 12 Reps

Dumbbell Front Incline Raise

5 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise

5 Sets x 12 Reps

Dumbbell Alternating Front Raise

5 Sets x 12 Reps

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Bench Oblique Crunch

5 Sets x 12 Reps

Machine Reverse Fly

5 Sets x 12 Reps

Leverage Shoulder Press

5 Sets x 12 Reps

Cable Lateral Raise

5 Sets x 12 Reps

Cable Upright Row

5 Sets x 12 Reps

Cable Internal Rotation

5 Sets x 12 Reps

Cable One-Arm Reverse Fly

5 Sets x 12 Reps

Cable Wood Chop

5 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Dumbbell Decline Tricep Extension

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Bench Dip

5 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

5 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

5 Sets x 12 Reps

Plank

5 Sets

Cable Bicep Curl

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 12 Reps

Cable Rope Hammer Curl

5 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

5 Sets x 12 Reps

Cable Drag Curl

5 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 12 Reps

Cable One-Arm High Curl

5 Sets x 12 Reps

Cable One-Arm Tricep Kickback (Reverse Grip)

5 Sets x 12 Reps

Cable Crunch

5 Sets x 12 Reps

Dumbbell Bent-Over Row

5 Sets x 12 Reps

Dumbbell Rotational Row

5 Sets x 12 Reps

Dumbbell Prone Incline Shrug

5 Sets x 12 Reps

Dumbbell Incline Bench Row

5 Sets x 12 Reps

Dumbbell One-Arm Row

5 Sets x 12 Reps

Dumbbell Deadlift

5 Sets x 12 Reps

Side Bridge

5 Sets

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row

5 Sets x 12 Reps

Machine Back Extension

5 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Deadlift

5 Sets x 12 Reps

Machine Seated Row

5 Sets x 12 Reps

Torso rotation

5 Sets x 12 Reps

Dumbbell Lunge

5 Sets x 12 Reps

Dumbbell Squat

5 Sets x 12 Reps

Dumbbell Calf Raise

5 Sets x 12 Reps

Dumbbell Hamstring Curl

5 Sets x 12 Reps

Dumbbell Step-Up

5 Sets x 12 Reps

Bank met dumbbell

5 Sets x 12 Reps

Air Bike

5 Sets x 12 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 12 Reps

Machine Leg Press (Wide Stance)

5 Sets x 12 Reps

Machine Hip Adduction

5 Sets x 12 Reps

Machine Hip Abduction

5 Sets x 12 Reps

Parallel Bar Hip Flexion

5 Sets x 12 Reps