Bench Push-Up

2 Sets x 10 Reps

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 8 Reps

Machine Dip

3 Sets x 8 Reps

Ab Crunch, Hammer Strength

2 Sets x 20 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Leverage Machine Iso Row

5 Sets x 8 Reps

Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

EZ Bar Curl

7 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Cable Dual Overhead Curl

2 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 8 Reps

Seated Leg Tuck

2 Sets x 40 Reps

Ab Crunch, Hammer Strength

2 Sets x 20 Reps

Leverage Shoulder Press

6 Sets x 8 Reps

Dumbbell Seated Shoulder Press

6 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

2 Sets x 20 Reps

Ab Crunch, Hammer Strength

2 Sets x 20 Reps

Bench Weighted Decline Crunch

2 Sets x 20 Reps

Barbell Squat

6 Sets x 8 Reps

Machine Leg Press

6 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 20 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Hack Calf Raise

2 Sets x 20 Reps

Machine Seated Calf Raise

2 Sets x 20 Reps

Back Hyperextension

2 Sets x 20 Reps

Bench Oblique Crunch

2 Sets x 20 Reps

Plank

1 Set

Upward Facing Dog

2 Sets x 12 Reps

Treadmill Sprint HIIT

8 Sets x 3 Reps

Walking

1 Set

Elliptical Training

4 Sets

Stationary Bike

4 Sets

Step Machine

4 Sets

7 Minute Workout

1 Set