Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Cable Calf Raise

4 Sets x 25 Reps

Cable Seated Crunch

4 Sets x 10 Reps

Barbell Squat

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 15 Reps

Cable Standing Leg Curl

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Plank

4 Sets

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

3 Sets x 15 Reps

Cable Rope Deltoid Row

3 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Reverse One Arm Cable Tricep Extension

4 Sets x 15 Reps

Cable Seated Crunch

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Bent One Arm Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Cable Calf Raise

4 Sets x 25 Reps

Dragon Flag

4 Sets x 10 Reps