Arm Circles

4 Sets x 20 Reps

Push-Up

4 Sets x 15 Reps

Cable Internal Rotation

4 Sets x 10 Reps

Cable External Rotation

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Machine Inner Chest Press

4 Sets x 12 Reps

Machine Bench Press

2 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 15 Reps

Plank

3 Sets

Dumbbell Side Bend

4 Sets x 20 Reps

Pull-Up

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown

2 Sets x 10 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

2 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 10 Reps

Barbell Preacher Curl (Overhand)

2 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 10 Reps

EZ Bar Incline Tricep Extension

2 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 10 Reps

Cable Reverse Curl

2 Sets x 12 Reps

Barbell Wrist Curl (Palms Up)

4 Sets x 10 Reps

Barbell Wrist Curl (Palms Down)

2 Sets x 12 Reps

Hip Extension (Standing)

4 Sets x 20 Reps

Ankle Circles

4 Sets x 20 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Smith Machine Split Squat

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Wall Calf Stretch

2 Sets x 8 Reps

Toe Touch Stretch

2 Sets x 8 Reps

Hip Adduction

2 Sets x 8 Reps

Posterior Lower Leg Stretch

2 Sets x 8 Reps