Barbell Bench Press

4 Sets x 15 Reps

Weighted Side Bend

4 Sets x 15 Reps

Machine Reverse Fly

4 Sets x 15 Reps

Machine Fly

4 Sets x 15 Reps

Weight Plate Russian Twist

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Bench Press

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Bench Weighted Decline Crunch

4 Sets x 15 Reps

Pull-Up

1 Set x 15 Reps

Push-Up

4 Sets x 15 Reps

Chin-Up (Close Grip)

1 Set x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

row/rear deltoid

4 Sets x 15 Reps

Barbell Shrug

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Tricep Extension

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down)

4 Sets x 15 Reps

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Dumbbell Concentration Curl

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Preacher Curl Machine

4 Sets x 15 Reps

Machine Tricep Extension

4 Sets x 15 Reps

Barbell Reverse Curl

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Barbell Lunge

4 Sets x 15 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Barbell Kneeling Squat

4 Sets x 15 Reps

Flutter Kick

4 Sets x 15 Reps

Cable Pull Through

4 Sets x 15 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Calf Press

4 Sets x 15 Reps

Barbell Calf Raise

4 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Walking

1 Set

Step Machine

1 Set

Treadmill Running

1 Set