Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Cable One-Arm Incline Fly (Stability Ball)

4 Sets x 12 Reps

Cable Incline Fly

4 Sets x 12 Reps

Cable Flat Bench Fly

4 Sets x 12 Reps

Cable Rope Pullover (Supine)

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Upper Chest Crossover

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Cable Bicep Curl (Supine)

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 12 Reps

Reverse Crunch

4 Sets x 12 Reps

Crunch with Hands Overhead

4 Sets x 12 Reps

Leg Pull-In

4 Sets x 12 Reps

Decline Reverse Crunch

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Sit-Up

4 Sets x 12 Reps

Bench Crunch

4 Sets x 12 Reps

Seated Bench Leg Pull-In

4 Sets x 12 Reps

Hanging Pike

4 Sets x 12 Reps

Hanging Knee Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Tricep Push-Up

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Cable Lying Tricep Extension

4 Sets x 12 Reps

Cable Tricep Extension (Kneeling)

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Rope Seated Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Incline Pulldown (Supine)

4 Sets x 12 Reps

Cable One-Arm Lat Pulldown

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

EZ Bar Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Bench Rotational Crunch

4 Sets x 12 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Cable Side Bend

4 Sets x 12 Reps

Cable Reverse Wood Chop

4 Sets x 12 Reps

Oblique Crunch

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Side Bridge

4 Sets

Rotational Crunch

4 Sets x 12 Reps

Scissor Kick

4 Sets x 12 Reps

Side Jacknife

4 Sets x 12 Reps

Bench Oblique Crunch

4 Sets x 12 Reps

Stability Ball Pull-In

4 Sets x 12 Reps

Weighted Tricep Dip

4 Sets x 12 Reps

Push-Up (Close Hand)

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Barbell Front Raise

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Cable Incline Pulldown (Supine)

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise

4 Sets x 12 Reps

Cable Shoulder Press

4 Sets x 12 Reps

Cable Upright Row (Supine)

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps