Barbell Bench Press

4 Sets x 15,12,8,6 Reps

Barbell Incline Bench Press

4 Sets x 15,12,8,6 Reps

Dumbbell Fly

4 Sets x 15,12,8,6 Reps

Dumbbell Incline Fly

4 Sets x 15,12,8,6 Reps

Cable Cross-Over

4 Sets x 15,12,8,6 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Seated Hammer Curl

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Leg Raise

3 Sets

Barbell Shoulder Press

4 Sets x 15,12,8,6 Reps

Dumbbell Seated Arnold Press

4 Sets x 15,12,8,6 Reps

Barbell Shrug

4 Sets x 15,12,8,6 Reps

Barbell Upright Row

4 Sets x 15,12,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15,12,8,6 Reps

Parallel Bar Hip Raise

3 Sets

Reverse Crunch

3 Sets

Barbell Squat

4 Sets x 15,12,8,6 Reps

Machine Leg Press

4 Sets x 15,12,8,6 Reps

Machine Leg Extension

4 Sets x 15,12,8,6 Reps

Machine Seated Leg Curl

4 Sets x 15,12,8,6 Reps

Calf Press On Leg Press

4 Sets x 15,12,8,6 Reps

Barbell Calf Raise

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Plank

3 Sets

Barbell Deadlift

4 Sets x 15,12,8,6 Reps

Barbell Bent-Over Row

4 Sets x 15,12,8,6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,8,6 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15,12,8,6 Reps

Cable Seated Row

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Row

4 Sets x 15,12,8,6 Reps

Decline Bench Ab Reach

3 Sets

Barbell Curl

4 Sets x 15,12,8,6 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 15,12,8,6 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15,12,8,6 Reps

Dumbbell Concentration Curl

4 Sets x 15,12,8,6 Reps

Barbell Bench Press (Close Grip)

4 Sets x 15,12,8,6 Reps

Barbell Tricep Extension (Supine)

4 Sets x 15,12,8,6 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Reverse Curl

3 Sets x 8 Reps

Walking

1 Set

Treadmill Running

1 Set