Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Bench Press

4 Sets x 10 Reps

Dumbbell Raise

4 Sets x 10 Reps

Plate Press

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline One-Arm Press

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

One Armed Machine Fly

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Cable Mid Chest Crossover

4 Sets x 10 Reps

One Armed Machine Incline Press

4 Sets x 10 Reps

Leverage Incline Chest Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Bench Press (Reverse Grip)

3 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 10 Reps

Machine Inner Chest Press

4 Sets x 10 Reps

Barbell Incline Bench Press (Reverse Grip)

4 Sets x 10 Reps

Hunnits (Bizzench)

1 Set x 100 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Weighted Bench Dip

4 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 10 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

21s

3 Sets x 8 Reps

Barbell Drag Curl

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 8 Reps

Cable One-Arm High Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell One-Arm Preacher Hammer Curl

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Dumbbell Inner Bicep Curl

4 Sets x 10 Reps

Cable One-Arm Preacher Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl

4 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Dumbbell Zottman Curl

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Barbell Deep Squat

5 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Bodyweight Calf Raise

8 Sets x 10 Reps

Smith Machine Single-Leg Calf Raise

5 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Machine Leg Press

5 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press

5 Sets x 10 Reps

Single-Leg Calf Raise

6 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Barbell Deadlift

5 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Barbell Sumo Deadlift

5 Sets x 10 Reps

Barbell Romanian Deadlift From Deficit

5 Sets x 10 Reps

Hack Squat

3 Sets x 10 Reps

Bodyweight Step-Up

4 Sets x 10 Reps

Machine Single-Leg Press

3 Sets x 10 Reps

Barbell Hip Thrust

4 Sets x 10 Reps

Cable Pull Through

4 Sets x 10 Reps

Machine Single-Leg Press

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 10 Reps

Machine Squat

4 Sets x 10 Reps

Dumbbell Single-Leg Calf Raise

4 Sets x 10 Reps

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 10 Reps

Cable Rope Hammer Curl

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Leverage Machine High Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension

3 Sets x 10 Reps

Wide grip Cable Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable One-Arm Seated Row

4 Sets x 10 Reps

Machine Seated Row

4 Sets x 10 Reps

Barbell Row

4 Sets x 10 Reps

Barbell Good Morning

4 Sets x 10 Reps

Machine Vertical Row (Close Grip)

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Deadlift

5 Sets x 10 Reps

Cable Reverse Crossover

4 Sets x 10 Reps

Dual Cable Triceps Extension

4 Sets x 10 Reps

Machine Landmine Row (Reverse Grip)

4 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Dumbbell Reverse Fly

5 Sets x 10 Reps

Tri-grip Scap

4 Sets x 10 Reps

Machine Iso Lateral High Row

4 Sets x 10 Reps

Machine Seated Row

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Dumbbell Prone Incline Shrug

4 Sets x 10 Reps

Cable V-Bar Row

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Dublin Press

4 Sets x 10 Reps

Dumbbell See Saw Press

4 Sets x 10 Reps

Barbell Push Press

4 Sets x 10 Reps

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Leverage Shoulder Press

4 Sets x 10 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Seated Row to Neck

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Barbell Behind the Back Shrug

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Upright Row

4 Sets x 10 Reps

Cable One-Arm Lateral Raise

4 Sets x 10 Reps

Cable Internal Rotation

4 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Tri-grip Scap Fly

4 Sets x 10 Reps

3 Grip Scap Fly

3 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Parallel Bar Leg Raise

4 Sets x 10 Reps

Parallel Bar Hip Raise

5 Sets x 10 Reps

Air Bike

5 Sets x 8 Reps

Scissor Kick

5 Sets x 10 Reps

Frog Sit-Up

5 Sets x 10 Reps

Decline Crunch

5 Sets x 8 Reps

Barbell Press Sit-Up

4 Sets x 8 Reps

Plank

5 Sets

Decline Bench Weighted Twist

3 Sets x 10 Reps

Hanging Leg Raise

5 Sets x 10 Reps

Sit-Up

5 Sets x 10 Reps

Sit-ups w/ Twist

5 Sets x 10 Reps

Hanging Pike

3 Sets x 10 Reps

Windshield Wipers

3 Sets x 10 Reps

Hanging Flutter Kicks

5 Sets x 10 Reps

Hanging Knee Raise Rotation

5 Sets x 10 Reps

Hanging Knee Raise

5 Sets x 10 Reps

Weight Plate Rotation

5 Sets x 10 Reps

Forearm Plank with Hip Abduction

5 Sets x 10 Reps

Side Plank

3 Sets x 10 Reps

Side Bridge

3 Sets

Weight Plate Russian Twist

4 Sets x 10 Reps

Plank

5 Sets

Hanging Knee Raise (Rotational)

4 Sets x 10 Reps

L-Pullup

4 Sets x 10 Reps

Leg Raise

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 10 Reps

Head bangers

4 Sets x 10 Reps

L-sit

3 Sets x 10 Reps

6 Min Forearm KILLER

1 Set

Push-Up

4 Sets x 10 Reps

Prisoner Squat

4 Sets x 10 Reps

Pull-Up

5 Sets x 10 Reps

Chin-Up with Knee Raise

5 Sets x 10 Reps

Pull-Up (Hammer Grip)

4 Sets x 10 Reps

L-Pullup

4 Sets x 10 Reps

Kettlebell Pistol Squat

3 Sets x 10 Reps

Tricep Pushup

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Elliptical Training

1 Set

Indoor Cycling

1 Set

Recumbent Bike

1 Set

Jump Rope

1 Set

Rowing

1 Set

Running

1 Set

Stationary Bike

1 Set

Treadmill Running

1 Set

Walking

1 Set