Dumbbell Bench Press

3 Sets x 13,9,5 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 9,6,6 Reps

Dumbbell Seated AD Press

3 Sets x 5,6,17 Reps

Dumbbell Bent-Over Row

3 Sets x 20,15,15 Reps

Dumbbell Incline Curl

2 Sets x 12 Reps

Dumbbell Incline Hammer Curl

2 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

2 Sets x 12 Reps

DB Tripod Row (Pronated)

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 14,8,8 Reps

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 12 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 18,20,20 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8,4,4 Reps

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Tib Raise

3 Sets x 12 Reps

Bridge

3 Sets

Leg Raise

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 15,16,16 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

DB Lying One Arm Skullcrusher

3 Sets x 3,4,4 Reps

Dumbbell Seated AD Press

3 Sets x 5,6,6 Reps

Dumbbell Bent-Over Row

3 Sets x 17,11,11 Reps

Dumbbell Incline Curl

2 Sets x 12 Reps

Dumbbell Incline Hammer Curl

2 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

2 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 10,11,11 Reps

DB Tripod Row (Pronated)

3 Sets x 12 Reps

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 12 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Tib Raise

3 Sets x 12 Reps

Bridge

3 Sets

Leg Raise

3 Sets x 9,12,12 Reps

Air Bike

3 Sets x 12 Reps

Cable Rope Face Pull

2 Sets x 14,16 Reps

Cable External Rotation

2 Sets x 11,14 Reps

Band Overhead Y Raise

2 Sets x 7,5 Reps