Barbell Bench Press

5 Sets x 12,10,8,6,15 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Machine Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 6 Reps

Cable Mid Chest Crossover

3 Sets x 6 Reps

Cable Cross-Over

3 Sets x 6 Reps

Dip

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Push-Up

3 Sets x 15 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Machine Seated Row

4 Sets x 10 Reps

21s

3 Sets x 21 Reps

Dumbbell Seated Alternating Hammer Curl

3 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Squat

4 Sets x 8,8,10,10 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 10,12,14 Reps

Machine Leg Extension

4 Sets x 12,10,8,20 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12,12,20,20 Reps

Bear Crawls

3 Sets

Jump Squat

3 Sets

Jump Rope

3 Sets

Jackknife Sit-Up

3 Sets x 20 Reps

Leg Raise

3 Sets x 20 Reps

Toe Touches

3 Sets x 20 Reps

Crunch

3 Sets x 20 Reps

Plank

3 Sets

EZ Bar Tricep Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell French Press

3 Sets x 8 Reps

Cable High Pulley Tricep Extension

3 Sets x 10 Reps

Bench Dip

3 Sets x 15 Reps

Machine Seated Tricep Dip

3 Sets x 10 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 6 Reps

Cable Reverse Curl

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Preacher Curl Machine

3 Sets x 8 Reps