Barbell Bench Press

7 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 10 Reps

Machine Fly

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Leverage Decline Chest Press

3 Sets x 8 Reps

Barbell Decline Pullover

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Machine Inner Chest Press

5 Sets x 12 Reps

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Decline Press

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Push-Up

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Weighted Pull-Up

4 Sets x 12 Reps

Rear Pull-Up (Wide Grip)

4 Sets x 12 Reps

Barbell Deadlift

5 Sets x 12 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row

5 Sets x 12 Reps

Dumbbell Alternating Front Raise

5 Sets x 12 Reps

Cable Rope Deltoid Row

5 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Tricep Kickback

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Cable Standing Curl

4 Sets x 12 Reps

Barbell Reverse Curl

5 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 12 Reps

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Single-Leg Extension

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise

3 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Bench Push-Up

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Cable Deltoid Raise

4 Sets x 12 Reps

Cable Deltoid Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Leg Pull-In

2 Sets x 15 Reps

Weight Plate Russian Twist

2 Sets x 15 Reps

Bench Weighted Decline Crunch

3 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Barbell Seated Twist

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 12 Reps

Sit-Up

5 Sets x 12 Reps

Treadmill Running

1 Set

Walking

1 Set

Jump Rope

1 Set

Recumbent Bike

1 Set

Elliptical Training

1 Set