Barbell Bench Press

4 × 6-10

Incline Dumbbell Press

3 × 8-12

Decline Bench Press

3 × 8-10

Dumbbell Fly

3 × 10-15

Cable Crossover

3 × 12-15

Push-up

3 × 10-15

Chest Dip

3 × 8-12

Deadlift

4 × 5-8

Pull-up

3 × 6-10

Lat Pulldown

3 × 10-12

Bent-over Row

4 × 8-10

Seated Cable Row

3 × 10-12

One-arm Dumbbell Row

3 × 10-12 per side

Straight-arm Pulldown

3 × 12-15

Overhead Press

4 × 6-10

Arnold Press

3 × 8-12

Lateral Raise

3 × 12-15

Front Raise

3 × 12-15

Rear Delt Fly

3 × 12-15

Upright Row

3 × 10-12

Face Pull

3 × 15-20

Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15

Skull Crusher

3 × 8-12

Overhead Tricep Extension

3 × 10-12

Bench Dip

3 × 10-15

Barbell Squat

4 × 6-10

Leg Press

4 × 10-12

Romanian Deadlift

3 × 8-10

Walking Lunges

3 × 10-12 per leg

Leg Extension

3 × 12-15

Leg Curl

3 × 12-15

Standing Calf Raise

4 × 15-20

Plank

3 × 1

Side Plank

3 × 1 per side

Hanging Leg Raise

3 × 8-12

Cable Crunch

3 × 12-15

Russian Twist

3 × 20-30

Bicycle Crunch

3 × 20-30

Mountain Climber

3 × 20-30

Jump Rope

3 × 1

Running

1 × 1

HIIT Sprint

6 × 1

Burpees

3 × 8-12

Jumping Jacks

3 × 30-40

High Knees

3 × 30-40

Cycling

1 × 1

Surya Namaskar

3 × 1

Cobra Pose

2 × 1

Downward Dog

2 × 1

Child Pose

1 × 1

Warrior II

2 × 1 per side

Triangle Pose

2 × 1 per side

Tree Pose

2 × 1 per side

Hamstring Stretch

2 × 1 per side

Quadriceps Stretch

2 × 1 per side

Hip Flexor Stretch

2 × 1 per side

Chest Stretch

2 × 1 per side

Shoulder Stretch

2 × 1 per side

Cat-Cow Stretch

2 × 10-12

Neck Stretch

2 × 1 per side