Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Barbell Upright Row

3 Sets x 10 Reps

Cable Internal Rotation

3 Sets x 10 Reps

Cable External Rotation

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

EZ Bar Curl

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 10 Reps

Dumbbell Deltoid Raise

3 Sets x 10 Reps

Barbell Standing Close Grip Curls

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable Reverse Close Grip Curls

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Press (Stability Ball)

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Dumbbell Hammer Grip Bench Press

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Cable Lower Chest Raise

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

HydroMassage

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Incline Bench Press (Close Grip)

4 Sets x 8 Reps

Machine Assisted Dip

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Barbell Row

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Barbell Lunge

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 8 Reps

Kettlebell One-Arm Swing

4 Sets x 8 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

kettlebell two arm swing

4 Sets x 8 Reps

HydroMassage

4 Sets

Pull-Up

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Cable V Bar Pulldown

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 10 Reps

Barbell Clean Pull

3 Sets x 10 Reps

Barbell Clean

3 Sets x 10 Reps

Single Arm Barbell Row

3 Sets x 10 Reps

Barbell Clean and Jerk

3 Sets x 10 Reps

HydroMassage

3 Sets

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Incline Bench Press (Close Grip)

4 Sets x 12 Reps

Machine Assisted Dip

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Chin-Up with Knee Raise

4 Sets x 12 Reps

Barbell Row

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

kettlebell two arm swing

4 Sets x 12 Reps

Barbell Romanian Deadlift

4 Sets x 12 Reps

Kettlebell One-Arm Swing

4 Sets x 12 Reps

HydroMassage

4 Sets

Barbell Squat

3 Sets x 10 Reps

Hack Squat

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Machine Leg Press (Wide Stance)

3 Sets x 10 Reps

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

HydroMassage

1 Set

Aerobics

1 Set

Running

3 Sets