Push-Up

3 Sets x 15 Reps

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Fly

3 Sets x 15 Reps

Barbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Incline Fly

3 Sets x 15 Reps

Barbell Decline Bench Press

3 Sets x 15 Reps

Dumbbell Decline Bench Press

3 Sets x 15 Reps

Dumbbell Decline Fly

4 Sets x 15 Reps

Bench Dip

3 Sets x 15 Reps

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Barbell Lunge

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Dumbbell Squat

4 Sets x 15 Reps

Prisoner Squat

4 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Dumbbell Calf Raise

4 Sets x 15 Reps

Bodyweight Calf Raise

4 Sets x 15 Reps

Smith Machine Toe Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Shoulder Press

4 Sets x 15 Reps

Barbell Shrug

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Barbell Front Raise

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell Concentration Curl

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 15 Reps

Cable One-Arm Bicep Curl

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 15 Reps

Air Bike

4 Sets x 15 Reps

Decline Crunch

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

Plank

4 Sets

Cable Side Bend

4 Sets x 15 Reps

Dumbbell Side Bend

4 Sets x 15 Reps