Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly

4 Sets x 15 Reps

dumbell skull crushers

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

dumbell raise

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 15 Reps

Air Bike

1 Set x 40 Reps

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Hip Adduction

4 Sets x 15 Reps

Machine Calf Raise

4 Sets x 15 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 15 Reps

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

cable decline flyes

4 Sets x 15 Reps

cable pec flys

4 Sets x 15 Reps

cable incline flyes

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Dumbbell Lateral Raise

1 Set x 20 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Air Bike

1 Set x 40 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 10 Reps

Goblet Squats

3 Sets x 15 Reps

Dumbbell Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Calf Raise

3 Sets x 15 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Air Bike

1 Set x 40 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Preacher Curl Machine

5 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps