Barbell Bench Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 20 Reps

Cable Reverse Fly

3 Sets x 20 Reps

Walking

1 Set

Barbell Bent-Over Row

4 Sets x 16 Reps

Barbell Deadlift

4 Sets x 16 Reps

Dumbbell Hammer Curl

4 Sets x 16 Reps

Dumbbell Incline Curl

4 Sets x 16 Reps

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Walking

1 Set

Barbell Bench Press

4 Sets x 16 Reps

Dumbbell Incline Fly

4 Sets x 16 Reps

Barbell Tricep Extension

3 Sets x 16 Reps

Barbell Tricep Extension (Supine)

4 Sets x 16 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 16 Reps

Barbell Shrug

3 Sets x 20 Reps

Cable Seated Row

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Barbell Upright Row

3 Sets x 20 Reps

Dumbbell One-Arm Front Raise

3 Sets x 20 Reps

Barbell Deep Squat

4 Sets x 20 Reps

Barbell Lunge

4 Sets x 20 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 20 Reps

Stability Ball Plank

2 Sets

Crunch

2 Sets x 20 Reps

Stability Ball Hip Roll

2 Sets x 20 Reps

Stability Ball Leg Lift

2 Sets x 20 Reps

Stability Ball Pull-In

2 Sets x 20 Reps