Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Incline Dumbbell Hex Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Plank

3 Sets

Hanging Leg Raise

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 10 Reps

Weight Plate Russian Twist

4 Sets x 10 Reps

Smith Machine Shrug

4 Sets x 10 Reps

Dumbbell Shrug (Stability Ball)

3 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Wall Calf Stretch

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Pull-Up

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Standing Row

4 Sets x 12 Reps

Back Hyperextension

3 Sets x 10 Reps

Cable Rope Lat Pulldown

3 Sets x 12 Reps

Barbell Military Press

4 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise

3 Sets x 10 Reps

Smith Machine Shoulder Press

3 Sets x 8 Reps

Lateral Cable flys

3 Sets x 10 Reps

Cable Glute Kick

4 Sets x 15 Reps

Cable Glute Side Raise

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Hip Adduction

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 12 Reps

Decline Oblique Crunch

5 Sets x 15 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Scissor Kick

3 Sets x 8 Reps

Seated Leg Tuck

4 Sets x 25 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Landmine Press

3 Sets x 8 Reps

Dumbbell Decline Fly

3 Sets x 10 Reps

Machine Incline Chest Press

3 Sets x 8 Reps

Dumbbell Around the World

3 Sets x 12 Reps

Weighted Pull-Up

3 Sets x 8 Reps

Cable V Bar Pulldown

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Machine Seated Row

4 Sets x 10 Reps