Pull-Up

4 Sets x 12 Reps

Chin-Up with Knee Raise

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Barbell Curl

3 Sets x 8 Reps

Barbell Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Alternating Floor Leg Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Air Bike

5 Sets x 10 Reps

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Seated Alternating Shoulder Press

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Triceps bar pushdown

3 Sets x 8 Reps