Treadmill Running

1 Set

Pull-Up

3 Sets x 15 Reps

three way lunge

3 Sets x 30 Reps

Chair Dips

1 Set x 30 Reps

Push-Up

3 Sets x 30 Reps

front and back shoulder pr

3 Sets x 12 Reps

Machine Seated Calf Raise

2 Sets x 20 Reps

21s

1 Set x 21 Reps

Dumbbell Split Jump

3 Sets x 16 Reps

rope burnouts

1 Set x 30 Reps

Dip

3 Sets x 15 Reps

DEEP SWIMMER'S PRESS

2 Sets x 12 Reps

static curls w static hammers

1 Set x 32 Reps

Barbell Incline Bench Press

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 16 Reps

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Row

1 Set x 16 Reps

21s

1 Set x 21 Reps

1 arm cross body curls

1 Set x 16 Reps

machine pullover

1 Set x 16 Reps

elbow out dbell row

1 Set x 16 Reps

Dumbbell Seated Bicep Curl

1 Set x 16 Reps

one arm cable concentration curls

1 Set x 16 Reps

Climber Pull-Up

1 Set x 16 Reps

under hand machine rows

1 Set x 16 Reps

cable curls out

1 Set x 16 Reps

static curls w static hammers

1 Set x 32 Reps

rope pulldowns

1 Set x 16 Reps

dbell locomotives

1 Set x 16 Reps

Dumbbell Preacher Curl

1 Set x 16 Reps

Dumbbell Seated Bicep Curl

1 Set x 16 Reps

machine pullover

1 Set x 16 Reps

Back Flys

1 Set x 16 Reps

Dumbbell Hammer Curl (Cross Body)

1 Set x 16 Reps

Cable Reverse Curl

1 Set x 16 Reps

lying max out pullups

1 Set x 20 Reps

Superman

1 Set

in and put hammer curls

1 Set x 16 Reps

buddy curls

1 Set x 30 Reps

IN & OUT

1 Set x 25 Reps

Air Bike

1 Set x 50 Reps

SEATED CHUNCHY FROG

1 Set x 25 Reps

CROSSED LEG/WIDE LEG SIT-UP

1 Set x 25 Reps

Scissor Kick

1 Set x 25 Reps

HIP ROCK 'N RAISE

1 Set x 25 Reps

pulse up

1 Set x 25 Reps

ROLL-UP/V-UP COMBO

1 Set x 25 Reps

OBLIQUE V-UP

1 Set x 25 Reps

leg climb

1 Set x 20 Reps

MASON (KAYAK) TWIST X40

1 Set x 40 Reps

Treadmill Running

1 Set

ALTERNATING SHOULDER PRESS

2 Sets x 16 Reps

IN & OUT BICEP CURL

2 Sets x 16 Reps

TWO-ARM TRICEPS KICKBACK

2 Sets x 16 Reps

DEEP SWIMMER'S PRESS

2 Sets x 16 Reps

FULL SUPINATION CONCENTRATION CURL

2 Sets x 16 Reps

Chair Dips

2 Sets x 16 Reps

UPRIGHT ROW

2 Sets x 16 Reps

STATIC ARM CURL

2 Sets x 16 Reps

FLIP-GRIP TWIST TRICEPS KICKBACK

2 Sets x 16 Reps

Dumbbell Shoulder Shrug

2 Sets x 16 Reps

Dumbbell Preacher Curl

2 Sets x 16 Reps

LYING-DOWN TRICEPS EXTENSION

2 Sets x 16 Reps

In & Out Shoulder Raise (16 Reps)

2 Sets x 16 Reps

Curl-Up/Hammer Downs

2 Sets x 16 Reps

rope burnouts

2 Sets x 16 Reps

Crouching Cohen Curls

2 Sets x 16 Reps

EZ Bar Curl

3 Sets x 15 Reps

21s

3 Sets x 15 Reps

Cable Dual Overhead Curl

3 Sets x 15 Reps

Dumbbell Concentration Curl

3 Sets x 15 Reps

static curls w static hammers

3 Sets x 15 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Preacher Curl Machine

3 Sets x 15 Reps

facedown external hip rotation

2 Sets x 16 Reps

dumbell straight legged deadlift

2 Sets x 16 Reps

Machine Seated Calf Raise

2 Sets x 12 Reps

warrior 3

2 Sets x 16 Reps

back extensions

2 Sets x 12 Reps

Machine Calf Raise

2 Sets x 12 Reps

elevated reverse lunge

1 Set x 16 Reps

side lunges

1 Set x 16 Reps

box jump

1 Set x 30 Reps

Mountain Climber

1 Set x 30 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

1 arm cross body curls

1 Set x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

1 Set x 12 Reps

Dumbbell Incline Hammer Curl

1 Set x 12 Reps

Dumbbell Bent-Over Tricep Extension

1 Set x 12 Reps

IN & OUT BICEP CURL

1 Set x 12 Reps

FLIP-GRIP TWIST TRICEPS KICKBACK

1 Set x 16 Reps

static curls w static hammers

1 Set x 16 Reps

Bench Dip

1 Set x 16 Reps

FULL SUPINATION CONCENTRATION CURL

1 Set x 16 Reps

Cable Tricep Pushdown (V-Bar)

1 Set x 16 Reps

Dumbbell Hammer Curl (Cross Body)

1 Set x 16 Reps

Cable Shoulder Extension

1 Set x 16 Reps

21s

1 Set x 16 Reps

Cable Tricep Pushdown (Rope)

1 Set x 16 Reps

Pull-Up

1 Set x 25 Reps

Push-Up

1 Set x 50 Reps

Barbell Deadlift

1 Set x 50 Reps

box jump

1 Set x 50 Reps

one handed clean and press

1 Set x 50 Reps

floor sweepers

1 Set x 50 Reps

Pull-Up

1 Set x 25 Reps

Treadmill Running

1 Set

Barbell Squat

3 Sets x 12 Reps

standing cable stiff arm pulldowns

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Dumbbell Alternating Press

2 Sets x 12 Reps

under hand machine rows

2 Sets x 12 Reps

Machine Calf Raise

2 Sets x 12 Reps

In & Out Shoulder Raise (16 Reps)

2 Sets x 12 Reps

Cable Bicep Curl (Supine Close Grip)

1 Set x 12 Reps

Machine Seated Tricep Dip

1 Set x 12 Reps

21s

1 Set x 12 Reps

Machine Seated Tricep Dip

1 Set x 12 Reps

FULL SUPINATION CONCENTRATION CURL

1 Set x 12 Reps

close grip pullover press

1 Set x 12 Reps

static curls w static hammers

1 Set x 12 Reps

Cable Tricep Pushdown (Rope)

1 Set x 12 Reps

CALF-RAISE SQUAT

2 Sets x 30 Reps

Hanging Leg Raise

2 Sets x 25 Reps

BALANCE LUNGE (25EA LEG)

2 Sets x 25 Reps

IN & OUT

2 Sets x 25 Reps

SUPER SKATER (25EA)

2 Sets x 25 Reps

SEATED BICYCLE X25EA

2 Sets x 50 Reps

WALL SQUAT (90SEC)

2 Sets x 90 Reps

SEATED CHUNCHY FROG

2 Sets x 25 Reps

STEP BACK LUNGE (15EA)

2 Sets x 15 Reps

CROSSED LEG/WIDE LEG SIT-UP

2 Sets x 24 Reps

SINGLE-LEG WALL SQUAT (60SEC)

2 Sets x 60 Reps

HIP ROCK 'N RAISE

2 Sets x 25 Reps

ALTERNATING SIDE LUNGE (X24)

2 Sets x 24 Reps

ROLL-UP/V-UP COMBO

2 Sets x 25 Reps

DEADLIFT SQUAT (20EA)

2 Sets x 20 Reps

OBLIQUE V-UP

2 Sets x 25 Reps

CALF RAISES (X75)

2 Sets x 25 Reps

Plank

2 Sets x 30 Reps

Machine Leg Extension

1 Set x 20 Reps

MASON (KAYAK) TWIST X40

1 Set x 40 Reps

stacked foot staggered hand push ups

1 Set x 20 Reps

banana rolls

1 Set x 20 Reps

leaning cresent lunge

1 Set x 20 Reps

squat runs

1 Set x 20 Reps

low lateral skaters

1 Set x 20 Reps

bow to boat

1 Set x 20 Reps

sphinx push ups

1 Set x 20 Reps

lunge/reach

1 Set x 20 Reps

prison cell push ups

1 Set x 20 Reps

side hip raise

1 Set x 20 Reps

squat xpress

1 Set x 20 Reps

plank to chaturanga run

1 Set x 20 Reps

walking push ups

1 Set x 20 Reps

superman to banana x

1 Set x 20 Reps

lunge kickback curl press reverse curl

1 Set x 20 Reps

reach high under push up

1 Set x 20 Reps

steam engine

1 Set x 20 Reps

kettleball stand up

1 Set x 20 Reps

plank to chaturanga iso

1 Set x 20 Reps

the halfback

1 Set x 20 Reps

table dip leg raise

1 Set x 20 Reps

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

one legged deadlift

3 Sets x 12 Reps

Dumbbell Decline Fly

3 Sets x 12 Reps

T Bar Row

3 Sets x 12 Reps

ball wall squat and hold

3 Sets x 15 Reps

Dumbbell Reverse Lunge

2 Sets x 12 Reps

Barbell Upright Row

2 Sets x 12 Reps

Machine Leg Extension

2 Sets x 12 Reps

pour flys

2 Sets x 12 Reps

static curls

1 Set x 32 Reps

Machine Leg Curl (Prone)

2 Sets x 12 Reps

scarecrows

2 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip)

2 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

TWO-ARM TRICEPS KICKBACK

2 Sets x 12 Reps

Dumbbell Preacher Curl

2 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

2 Sets x 12 Reps

IN & OUT BICEP CURL

2 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up)

1 Set x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 12 Reps

Elliptical Training

1 Set

Cable Front Lat Pulldown (Close Grip)

2 Sets x 10 Reps

Dumbbell Bent-Over Row

2 Sets x 10 Reps

Dumbbell One-Arm Row

2 Sets x 10 Reps

Back Flys

2 Sets x 10 Reps

Dumbbell Bench Press

2 Sets x 10 Reps

Dumbbell Incline Bench Press

2 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip)

2 Sets x 10 Reps

Dumbbell One-Arm Bench Press

2 Sets x 10 Reps

Dumbbell Decline Bench Press

2 Sets x 10 Reps

Dumbbell Fly

2 Sets x 10 Reps

Pull-Up

2 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

2 Sets x 10 Reps

3pt squat press w/med ball

1 Set x 30 Reps

sphynx plank crunch

1 Set x 30 Reps

roller boat

1 Set x 15 Reps

screamer lunge

1 Set x 30 Reps

slo mo balance climber

1 Set x 30 Reps

warrior 3 cross crunch

1 Set x 30 Reps

med ball push ups

1 Set x 30 Reps

med ball dreya roll

1 Set x 30 Reps

sphynx twist crunch

1 Set x 30 Reps

single leg walkout sphinx

1 Set x 30 Reps

1 leg lateral leap squats

1 Set x 30 Reps

plank burpee on stability ball

1 Set x 15 Reps

banana ball switch crunch

1 Set x 30 Reps

1 leg med ball burpee

1 Set x 15 Reps

half angel

1 Set x 30 Reps

core circle

1 Set x 30 Reps

reverse pulse crunch

1 Set x 15 Reps

banana pulse ups

1 Set x 12 Reps

open close drawbridge

1 Set x 10 Reps

tornado

1 Set x 10 Reps

in and out with hands

1 Set x 20 Reps

scissor twist

1 Set x 12 Reps

corkscrew crunch

1 Set x 15 Reps

figure 8

1 Set x 20 Reps

rolling v ups

1 Set x 15 Reps

side plank side crunch

1 Set x 12 Reps

boat roll

1 Set x 16 Reps

hand claps

1 Set x 20 Reps

windshield wipers

1 Set x 15 Reps

bug bicycle

1 Set x 12 Reps

superman to banana x

1 Set x 16 Reps

bicycle

1 Set x 50 Reps