Barbell Bench Press

4 Sets x 10,10,8,8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable One-Arm Side Bend

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Bench Crunch

3 Sets x 25 Reps

Push-Up

3 Sets x 8 Reps

Stationary Bike

1 Set

Barbell Squat

4 Sets x 10,10,8,8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Machine Leg Press

4 Sets x 10,10,8,8 Reps

Roman chair side bends

3 Sets x 25 Reps

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Upright Row

2 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Indoor Cycling

1 Set

Chin-Up with Knee Raise

4 Sets x 10,10,8,8 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10,10,8,8 Reps

Cable One-Arm Side Bend

3 Sets x 10 Reps

Bench Dip

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Decline Bench Knee Raise

3 Sets x 20 Reps

Dumbbell One-Arm Row

3 Sets x 10,10,8 Reps

Crunch

3 Sets x 25 Reps