Dumbbell Seated Shoulder Press

4 Sets x 10,6,10,8 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable One-Arm Lateral Raise

4 Sets x 10 Reps

Cable Rope Face Pull

5 Sets x 10 Reps

Dumbell Crush Grip Pressout

4 Sets x 10,6,8,8 Reps

Cable External Rotation

3 Sets x 14 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Plank

3 Sets

Smith Machine Bench Squat

4 Sets x 10,10,6,6 Reps

Dumbbell Walking Lunge

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10,8,6,10 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Sit-Up

3 Sets x 10 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Deadlift

4 Sets x 10,8,8,6 Reps

Rocking Lat Pulldown

4 Sets x 10 Reps

Stability Ball Back Extension

3 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 88 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Cable One-Arm Seated Row

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over

3 Sets x 12 Reps

Machine Fly

3 Sets x 10 Reps

Dip

3 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 10,8,8,6 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 10,8,8,6 Reps

Walkout to Press-Up with Shoulder Taps

1 Set

Squat with Knee to Elbow (left leg)

1 Set

8 High Knees then Burpee

1 Set

Squat with Knee to Elbow (right leg)

1 Set

Kick Throughs

1 Set

Knees to Elbow in Plank position

1 Set

90 Degree Squat Jumps

1 Set

Staggered Stance Push-Ups (left hand forward)

1 Set

Fast Feet with Punches

1 Set

Staggered Stance Push-Ups (right hand forward)

1 Set

Side Lunge (left side)

1 Set

Bear Crawl

1 Set

Side Lunge (right side)

1 Set

Narrow Push-Up with Arm Lift

1 Set

Burpee 180 Shuffle

1 Set

Kettlebell Squat and Press

1 Set x 45 Reps

Kettlebell Figure Eight

1 Set x 45 Reps

Kettlebell Squat and Press

1 Set x 45 Reps

Kettlebell Figure Eight

1 Set x 45 Reps

Kettlebell One-Arm Swing

1 Set x 45 Reps

Kettlebell One-Arm Row

1 Set x 45 Reps

Kettlebell One-Arm Swing

1 Set x 45 Reps

Kettlebell One-Arm Row

1 Set x 45 Reps

Kettlebell Turkish Get-Up Lunge

1 Set x 45 Reps