Elevated Push-Up

4 Sets x 9 Reps

Bench Dip

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 11 Reps

Dumbbell Bent-Over Row (Palm in)

4 Sets x 11 Reps

Dumbbell Concentration Curl

3 Sets x 13 Reps

Dumbbell Rear Delt Raise

3 Sets x 11 Reps

Dumbbell Tricep Kickback

3 Sets x 11 Reps

Dumbbell Around the World

4 Sets x 9 Reps

Superman

5 Sets

Bicycle Crunch

5 Sets x 9 Reps

Bodyweight Squat

3 Sets x 10 Reps

Bench Hip Thrust

3 Sets x 20 Reps

Burpee

3 Sets x 9 Reps

Barbell Clean

3 Sets x 7 Reps

Jump Squat

3 Sets x 10 Reps

Clam

3 Sets x 11 Reps

Stability Ball Hip Bridge

3 Sets

Knee Tuck Jump

3 Sets x 10 Reps

Crunch

5 Sets x 9 Reps

Stability Ball Incline Ab Crunch

5 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 11 Reps

Dumbbell Tate Press

3 Sets x 7 Reps

Push-Up

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 5 Reps

Dumbbell Bent-Over Row

4 Sets x 14 Reps

Dumbbell Upright Row

2 Sets x 10 Reps

Stability Ball Weighted Hyperextension

3 Sets x 10 Reps

Superman

3 Sets