Cable Forearm Curls

2 Sets x 15 Reps

Rope Side Bends

2 Sets x 15 Reps

Rope Twists

2 Sets x 15 Reps

Hang

1 Set x 8 Reps

Treadmill Running

1 Set

Leg Raise

4 Sets x 12 Reps

Sit-Up

5 Sets x 20 Reps

Plank

4 Sets

Weight Plate Russian Twist

4 Sets x 10 Reps

Cable Wood Chop

4 Sets x 10 Reps

Side Plank

4 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip)

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Machine Dip

4 Sets x 8 Reps

Machine Lat Pulldown

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Machine Assisted Pull-Up

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Assisted Hyperextension

4 Sets x 12 Reps

Elliptical Training

1 Set

Step Machine

1 Set

Recumbent Bike

1 Set

Rowing

1 Set

Machine Shoulder Press

4 Sets x 8 Reps

Cable Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Press

4 Sets x 8 Reps

Cable One-Arm Lateral Raise

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Cable Dual Overhead Curl

4 Sets x 8 Reps

Leg Raise

4 Sets x 12 Reps

Sit-Up

5 Sets x 20 Reps

Plank

4 Sets

Weight Plate Russian Twist

4 Sets x 10 Reps

Cable Wood Chop

4 Sets x 10 Reps

Side Plank

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dip

4 Sets x 8 Reps

Dead Bench Press

8 Sets x 1 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps