dumbell front to side raise

3 Sets x 10 Reps

Barbell Shoulder Press

5 Sets x 10 Reps

Barbell Upright Row

5 Sets x 10 Reps

EZ Bar Curl

3 Sets x 21 Reps

Dumbbell Incline Hammer Curl

5 Sets x 10 Reps

Dip

5 Sets x 6 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Elliptical Training

1 Set

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly

6 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 10 Reps

Cable Cross-Over

7 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Walking

1 Set

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Alternating Front Raise

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Front Squat

3 Sets x 12 Reps

Barbell Rear Press

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Walking

1 Set

Barbell Squat

5 Sets x 10 Reps

Barbell Calf Raise

5 Sets x 10 Reps

Barbell Deadlift

1 Set x 10 Reps

Barbell Deadlift

1 Set x 8 Reps

Barbell Deadlift

1 Set x 6 Reps

Machine Leg Press

5 Sets x 10 Reps

Calf Press On Leg Press

5 Sets x 10 Reps

Walking

1 Set

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Seated Row

7 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

7 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Pull-Up

4 Sets

Stationary Bike

1 Set