Chest:
Hammer Strength Chest Press- 15, 12, 10, 8, 10
Flat Bench Dumbbell Press- 12, 10, 8, 10
Incline Dumbbell Press- 15, 12, 10, 8, 10
Push-Ups on a Bosu Ball- 3 sets x 15 reps
Cable Chest Flyes- 7 sets x 10 reps
 
Glutes, Calves, Abs:
Glute Press- 3 sets x 15 reps
Abductors and Inductors- 3 sets x 20 reps each
Standing and Seated Calf Raises- 3 sets x 15 reps each
Crunches- 3 sets x 25 reps
Hanging Leg Raises- 3 sets x 15 reps
Knee Raises- 3 sets x 25 reps
Medicine Ball Core Rotations- 3 sets x 25 reps
 
Legs:
Barbell Back Squats- 3 sets x 15 reps
Push-Back Barbell Lunges- 3 x 15 reps
Walking Dumbbell Lunges- 3 sets x 15 reps
"Stiffies"- 3 sets x 12 reps
Standing Hamstring Leg Curls- 3 sets x 15 reps
Leg Extension- 3 sets x 15 reps
 
Triceps, Biceps:
Single Arm Seated Dumbbell Curls- 10, 12, 10
Standing Cable Curls- 15,12, 15
Dumbbell Hammer Curls- 15, 15, 15, 8, 8
Cable Curls- 12, 12, 12, 12
 
Back:
Bent Over Barbell Row- 15, 12, 10, 8, 10
Seated Row- 15,12, 10, 8, 10
Wide Grip Lat Pulldown - 15, 12, 10, 8, 10
Weighted Pull-Ups- 3 sets to Failure
 
Shoulders:
Shoulder Press- 15, 12, 10, 8, 10
Single Arm Front Raises- 20, 16, 16
Dumbbell Lateral Raises- 20, 18, 16, 12
Bent Over Lateral Raises- 15, 15, 12