Warm-up Exercises

Treadmill (run at 5.0 speed for 10 min)

Pullups (3 sets, 5 reps)
Pushup (3 sets, 10 reps)
Squat (3 sets, 15 reps)
Back Workouts

Lat pulldowns (6 sets, 20, 15, 15, 15, 12, 12 reps)

Dumbbell rows (5 sets, 20, 15, 12, 12, 12 reps)
Barbell curls (6 sets, 15, 15, 15, 15, 15, 10 reps, each
set is followed by 5 pushups)
DB concentration curls (3 sets, 10, 10, 9 reps)
Chest Workouts

Bench press (4 sets, 12, 10, 8, 6 reps)

Incline bench press (4 sets, 12 reps)
Hammer strength bench press (4 sets, 15 reps)
Weighted dips (4 sets, 10 reps)
Standing cable flyes (4 sets, 12 reps)
Leg Workouts

Squats (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)

Deadlifts (4 sets, 12, 10, 8, 6 reps)
Leg presses (1 set, until failure)
Walking lunge (4 sets, 20 reps)
Leg extensions (3 sets, 20 reps)
Leg curls (3 sets, 20 reps)
Standing calf raise (3 sets, 20 reps)
Shoulder Workouts

Military seated/standing press (7 sets, 10, 8, 6, 5, 4, 3, 3

reps)
Arnold press (4 sets, 12 reps)
Barbell shrugs (4 sets, 12 reps)
Lateral raise (3 sets, 12 reps)
Front raise (3 sets, 12 reps)
 Rear delt flyes (3 sets, 12 reps)
Arm Workouts

Skull crushers (3 sets, 10 reps)

Preacher curls (3 sets, 10 reps)
French curls (3 sets, 10 reps)
Hammer curls (3 sets, 10 reps)
Triceps rope pressdown (3 sets, 10 reps)
Wrist curls (3 sets, 20 reps)
Reverse wrist curls (3 sets, 20 reps)
Abs Workouts

Hanging leg raises (3 sets, 12 reps)

Side plank (3 sets, 60 sec reps)
Toes to bar (3 sets, 12 reps)
Tabata Workouts

5 rounds

Mountain climber (20 sec reps, 10 sec rest)

Pushups (20 sec reps, 10 sec rest)
Jumping lunge (20 sec reps, 10 sec rest)
High box jump (20 sec reps, 10 sec rest)
Battle rope exercises (20 sec reps, 10 sec rest)
Ball slam (20 sec reps, 10 sec rest)
Burpee (20 sec reps, 10 sec rest)
Leg lifts (20 sec reps, 10 sec rest)