Treadmill Running

1 Set

Barbell Bench Press

6 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Incline Chest Press

5 Sets x 12 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Barbell Decline Bench Press

6 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over

6 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Machine Dip

4 Sets x 12 Reps

Dip

2 Sets x 99 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Weighted Side Bend

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Cable Bicep Curl

4 Sets x 12 Reps

Cable One-Arm Bicep Curl

4 Sets x 12 Reps

Treadmill Running

1 Set

Rowing

1 Set

Barbell Deadlift

5 Sets x 8 Reps

Barbell Row

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Leverage Machine High Row

5 Sets x 12 Reps

iso lateral low row (machine)

4 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

One Arm Seated Machine Row

3 Sets x 20 Reps

HEX BAR SHOULDER SHRUG

4 Sets x 12 Reps

Pull-Up

4 Sets x 12,10,8,6 Reps

Cable Bicep Curl

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 16 Reps

21's with grip change

3 Sets x 21 Reps

Hanging Leg Raise

4 Sets x 12,10,8,6 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

Step Machine

1 Set

Treadmill Running

1 Set

Barbell Squat

5 Sets x 10 Reps

Barbell Front Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Barbell Military Press

5 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12,10,8,6 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12,10,8,6 Reps

Dumbbell Step-Up

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

one legged cable twist (Chris)

4 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Medicine Ball Catch and Throw

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Deltoid Raise

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Dip

2 Sets x 99 Reps

Treadmill Running

1 Set

Barbell Incline Bench Press

4 Sets x 8,8,6,6 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Elliptical Training

1 Set

Treadmill Running

1 Set

Barbell Deadlift

4 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 12,10,8,6 Reps

Barbell Row

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Cable Standing Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12,10,8,6 Reps

Barbell Preacher Curl

4 Sets x 12,10,8,6 Reps

Barbell Squat

7 Sets x 5 Reps

Barbell Deadlift

7 Sets x 5 Reps

HEX DEADLIFT

7 Sets x 5 Reps

Barbell Bench Press

7 Sets x 5 Reps

Barbell Military Press

7 Sets x 5 Reps

Dip

4 Sets x 12 Reps

one legged cable twist (Chris)

4 Sets x 12 Reps

Barbell Deadlift

7 Sets x 3 Reps

one legged cable twist (Chris)

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Barbell Bent-Over Row

6 Sets x 5 Reps

Cable Seated Row

5 Sets x 12 Reps

Walking

1 Set

HEX DEADLIFT

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 20 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Tricep Push-Up

4 Sets x 12 Reps