Prisoner Squat

1 Set x 20 Reps

Barbell Standing Calf Raise

1 Set x 20 Reps

Machine Leg Curl (Prone)

1 Set x 10 Reps

Barbell Squat

1 Set x 10 Reps

Push-Up

1 Set x 20 Reps

Stability Ball Cable Fly

1 Set x 15 Reps

Barbell Bench Press

1 Set x 10 Reps

Dumbbell Bench Press

1 Set x 10 Reps

Cable Face Pulls

1 Set x 15 Reps

Cable Shoulder Extension

1 Set x 15 Reps

Barbell Bent-Over Row

1 Set x 10 Reps

Cable Standing Row

1 Set x 10 Reps

Cable Lateral Raise

1 Set x 15 Reps

Lex Press

1 Set x 15 Reps

Dumbbell Shoulder Shrug

1 Set x 10 Reps

Barbell Shoulder Press

1 Set x 10 Reps

Standing cross body cable extension

1 Set x 15 Reps

Cable One-Arm Tricep Extension

1 Set x 15 Reps

EZ Bar Decline Close Grip Skull Crusher

1 Set x 10 Reps

Cable Tricep Pushdown (Rope)

1 Set x 10 Reps

Dumbbell Incline Curl

1 Set x 15 Reps

Cable One-Arm Bicep Curl

1 Set x 10 Reps

Barbell Spider Curl

1 Set x 15 Reps

Chin-Up with Knee Raise

1 Set x 10 Reps

Exercise Ball Pass

1 Set x 20 Reps

Leg Raise

1 Set x 20 Reps

Cable Kneeling Crunch (Rope)

1 Set x 20 Reps

Bench Weighted Decline Crunch

1 Set x 20 Reps

Split Squat

1 Set x 15 Reps

Barbell Clean Deadlift

1 Set x 10 Reps

Dumbbell Reverse Lunge

1 Set x 15 Reps

Quad Curl

1 Set x 10 Reps

Bench Push-Up

1 Set x 20 Reps

Dumbbell Incline Bench Press

1 Set x 10 Reps

Dumbbell Incline Fly

1 Set x 15 Reps

Cable Incline Press

1 Set x 10 Reps

Dumbell back flies

1 Set x 15 Reps

Cable V Bar Pulldown

1 Set x 10 Reps

Dumbbell Incline Bench Row

1 Set x 15 Reps

Cable Wide Lat Pulldowns

1 Set x 10 Reps

Cable Internal Rotation

1 Set x 15 Reps

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Cable Front Raise

1 Set x 15 Reps

Dumbbell Seated Arnold Press

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback

1 Set x 15 Reps

Cable Rope Overhead Tricep Extension

1 Set x 10 Reps

diamond pushup

1 Set x 15 Reps

Barbell Seated Tricep Extension

1 Set x 10 Reps

Dumbbell One-Arm Preacher Curl

1 Set x 15 Reps

Cable Bicep Curl (Supine)

1 Set x 10 Reps

Dumbbell Hammer Curl (Cross Body)

1 Set x 15 Reps

EZ Bar Preacher Curl (Close Grip)

1 Set x 10 Reps

Jackknife Sit-Up

1 Set x 20 Reps

Cable Oblique Crunch

1 Set x 20 Reps

Accordian Crunch

1 Set x 20 Reps

Mason Twist

1 Set x 20 Reps

Machine Leg Curl (Prone)

1 Set x 10 Reps

Bodyweight Side Lunge

1 Set x 15 Reps

Barbell Deep Squat

1 Set x 10 Reps

Sumo Squats

1 Set x 20 Reps

Landmine Kneeling Chest Press

1 Set x 10 Reps

Cable Cross-Over

1 Set x 15 Reps

Dumbbell One-Arm Bench Press

1 Set x 10 Reps

Cable Rope Pullover (Supine)

1 Set x 15 Reps

Cable Seated Row

1 Set x 10 Reps

Barbell Good Morning

1 Set x 15 Reps

T Bar Row

1 Set x 10 Reps

Cable One-Arm Lat Pulldown

1 Set x 15 Reps

Landmine One Arm Shoulder Press

1 Set x 10 Reps

Cable Shoulder Press

1 Set x 10 Reps

Dumbbell Cuban Press

1 Set x 15 Reps

Cable Wide Hammer Tri Pushdown

1 Set x 10 Reps

TRX Tricep Extension

1 Set x 15 Reps

Barbell Bench Press (Close Grip)

1 Set x 10 Reps

Cable One-Arm Tricep Extension (Kneeling)

1 Set x 15 Reps

Cable Rope Hammer Curl

1 Set x 10 Reps

barbell reverse curls

1 Set x 15 Reps

Cable forehead curl

1 Set x 10 Reps

Dumbbell Zottman Curl

1 Set x 15 Reps

V-Up

1 Set x 20 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 20 Reps

Exercise Ball Weighted Crunch

1 Set x 20 Reps

Toe to Bar

1 Set x 10 Reps

Quad Curl

1 Set x 10 Reps

Barbell Romanian Deadlift

1 Set x 10 Reps

Barbell Seated Calf Raise

1 Set x 15 Reps

Dumbbell Walking Lunge

1 Set x 15 Reps

Cable Low Crossover

1 Set x 10 Reps

Dumbbell Decline Bench Press

1 Set x 10 Reps

Dumbbell Decline Fly

1 Set x 15 Reps

Push-Up (Wide Hand)

1 Set x 15 Reps

Pull-Up

1 Set x 10 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 10 Reps

Cable V-Bar Row

1 Set x 15 Reps

Cable Reverse Crossover

1 Set x 15 Reps

Shoulder to Shoulder Landmines

1 Set x 10 Reps

Dumbbell One-Arm Shoulder Press

1 Set x 10 Reps

Barbell Front Raise

1 Set x 15 Reps

Reverse Barbell Front Raises

1 Set x 15 Reps

Dumbbell Decline Tricep Extension

1 Set x 10 Reps

Cable Shoulder Extension

1 Set x 10 Reps

Cable Tricep Kickback

1 Set x 15 Reps

Bench Dip

1 Set x 15 Reps

Cable Wide Grip Curls

1 Set x 10 Reps

Dumbbell Alternating Preacher Curl (Hammer)

1 Set x 10 Reps

Cable One-Arm High Curl

1 Set x 15 Reps

21s

1 Set x 21 Reps

Cable Marching Twist

1 Set x 20 Reps

Side Plank Crunch

1 Set x 20 Reps

Cable Wood Chops

1 Set x 20 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps