Plank

1 Set

Hanging Knee Raise

1 Set

Side Plank

1 Set

Dumbbell Side Bend

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

1 Set

Weight Plate Russian Twist

4 Sets x 50 Reps

Bench Leg Raise (Supine)

1 Set

Barbell Military Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 40 Reps

Barbell Front Raise

4 Sets x 25 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 20 Reps

Dumbbell Lateral Raise

4 Sets x 20 Reps

Cable Rope Face Pull

4 Sets x 15 Reps

Barbell Squat

4 Sets x 10 Reps

Dumbbell Walking Lunge

3 Sets x 12,2,2 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Squat

4 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Extension

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift (Wide Stance)

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Barbell Curl

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dip

1 Set

DB Tricep Overhead Extension

4 Sets x 7 Reps

DB Flat Bench Skullcrushers

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 9 Reps

Barbell Bench Press

4 Sets x 7 Reps

Dumbbell Fly

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Landmjne

4 Sets x 8 Reps

Barbell Deadlift

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Pull-Up

1 Set

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable Pullover

4 Sets x 10 Reps