Bodyweight Lunge

3 Sets x 100 Reps

Barbell Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 10 Reps

Bench Hip Thrust

4 Sets x 20 Reps

Bodyweight Side Lunge

3 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Hip Thrust

3 Sets x 12 Reps

Machine Calf Raise

4 Sets x 20 Reps

Cable One-Arm Lat Pulldown

4 Sets x 15 Reps

Smith Machine Deadlift

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable Seated Row

4 Sets x 5 Reps

Dumbbell Pullover

5 Sets x 10 Reps

Cable Bicep Curl

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 12 Reps

Machine Fly

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Machine Inner Chest Press

5 Sets x 12 Reps

Elevated Push-Up

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Machine Lateral Shoulder Raise

4 Sets x 12 Reps

Machine Dip

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

EZ Bar French Press

3 Sets x 10 Reps

Machine Fly

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Machine Inner Chest Press

5 Sets x 12 Reps

Elevated Push-Up

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Machine Lateral Shoulder Raise

4 Sets x 12 Reps

Machine Dip

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

EZ Bar French Press

3 Sets x 10 Reps

Bodyweight Walking Lunge

3 Sets x 100 Reps

Smith Machine Squat

5 Sets x 5 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Machine Leg Press (Wide Stance)

3 Sets x 15 Reps

Bench Hip Thrust

5 Sets x 15 Reps

Machine Calf Raise

3 Sets x 20 Reps

Machine Leg Extension

4 Sets x 15 Reps

Knee Circles

3 Sets x 8 Reps

Push-Up

4 Sets x 25 Reps

Machine Fly

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Push-Up (Close Hand)

3 Sets x 20 Reps

Weighted Pull-Up

4 Sets x 10 Reps

Smith Machine Bent-Over Row

3 Sets x 8 Reps

Back Hyperextension

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 8 Reps

Barbell Curl

4 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip)

4 Sets x 10 Reps

Plank

3 Sets

Side Plank

3 Sets x 30 Reps

Crunch

3 Sets x 10 Reps

Alternating Heel Touch

3 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Bench Hip Thrust

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Reverse Crunch

3 Sets x 10 Reps