Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 15 Reps

Weighted Tricep Dip

4 Sets x 10 Reps

cable flyes

4 Sets x 12 Reps

Pull-Up

5 Sets x 20 Reps

Push-Up

5 Sets x 20 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 15 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

Barbell Military Press

6 Sets x 10 Reps

Barbell Squat

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Dumbbell Alternating Posterior Fly (Stability Ball)

3 Sets x 15 Reps

Barbell Curl

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Barbell Reverse Curl

3 Sets x 20 Reps

Swimming

1 Set