Machine Seated Calf Raise

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Step-Up

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 15 Reps

Dip

4 Sets x 10 Reps

Chin-Up with Knee Raise

4 Sets x 10 Reps

Plank

3 Sets

Fluter Kicks

3 Sets x 20 Reps

Crunch

3 Sets x 25 Reps

Air Bike

3 Sets x 20 Reps

Rotational Crunch

3 Sets x 15 Reps

Crisscross

3 Sets x 20 Reps

Alternating Heel Touch

3 Sets x 30 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Barbell Glute Bridge

3 Sets x 10 Reps

Barbell Deadlift

4 Sets x 8 Reps

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Machine Calf Raise

3 Sets x 12 Reps

Barbell Military Press

4 Sets x 8 Reps

Pull-Up

4 Sets x 8 Reps

Barbell Push Press Behind the Neck

4 Sets x 10 Reps

Dumbbell Posterior Fly on Stability Ball

4 Sets x 13 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps