Dumbbell Incline Bench Press

4 Sets x 9 Reps

Dumbbell Incline Fly

3 Sets x 9 Reps

Machine Fly

3 Sets x 15 Reps

Barbell Curl

3 Sets x 9 Reps

Barbell Preacher Curl

6 Sets x 9 Reps

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Barbell Squat

3 Sets x 9 Reps

Barbell Lunge

3 Sets x 9 Reps

Machine Leg Press

3 Sets x 9 Reps

Machine Leg Extension

3 Sets x 100 Reps

Machine Seated Leg Curl

3 Sets x 9 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 9 Reps

Barbell Romanian Deadlift

4 Sets x 9 Reps

Barbell Bent-Over Row

1 Set x 9 Reps

Barbell Bent-Over Row (Reverse Grip)

1 Set x 9 Reps

Barbell Bent-Over Row

1 Set x 9 Reps

Barbell Bent-Over Row (Reverse Grip)

1 Set x 9 Reps

Barbell Bent-Over Row

1 Set x 9 Reps

Barbell Bent-Over Row (Reverse Grip)

1 Set x 9 Reps

Dumbbell One-Arm Row

3 Sets x 9 Reps

Back Hyperextension

3 Sets x 9 Reps

Dumbbell Seated Shoulder Press

4 Sets x 9 Reps

Barbell Shoulder Press

4 Sets x 9 Reps

Dumbbell Upright Row

1 Set x 9 Reps

Dumbbell Lateral Raise

1 Set x 11 Reps

Dumbbell Upright Row

1 Set x 9 Reps

Dumbbell Lateral Raise

1 Set x 11 Reps

Dumbbell Upright Row

1 Set x 9 Reps

Dumbbell Lateral Raise

1 Set x 11 Reps

Weight Plate Front Raise

3 Sets x 9 Reps

Dumbbell Lateral Raise (Prone)

3 Sets x 9 Reps

Cable Rope Face Pull

3 Sets x 9 Reps

Barbell Bench Press (Close Grip)

3 Sets x 9 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 9 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

1 Set x 100 Reps

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Machine Assisted Pull-Up

3 Sets x 9 Reps

Barbell Deep Squat

3 Sets x 9 Reps

Barbell Romanian Deadlift

3 Sets x 9 Reps

Barbell Clean and Jerk

3 Sets x 9 Reps

Machine Assisted Pull-Up (Hammer Grip)

3 Sets x 9 Reps

Boxing

1 Set

Jump Rope

1 Set

Step Machine

1 Set

Elliptical Training

1 Set

Treadmill Running

1 Set