Exercise

Sets

Reps

Cable Crunches

2

10 to 12

Weighted Leg Raises

2

10 to 12

Seated Dumbbell Press

2

4 to 6

Military Press
(To the front)

2

4 to 6

Side Lateral Dumbbell Raises 

2

4 to 6

Seated Rear Lateral Dumbbell Raises

2

4 to 6  

Exercise

Sets

Reps

Leg Press

2

4 to 6

Squats

2

4 to 6

Dumbbell Lunges

2

4 to 6

Stiff Leg Deadlifts

2

4 to 6

Exercise

Sets

Reps

Flat Barbell Bench Press

2

4 to 6

Incline Dumbbell Press

2

4 to 6

Weighted Dips

2

4 to 6

Lying Triceps Extensions  

2

4 to 6

Cable Pushdowns

2

4 to 6

Exercise

Sets

Reps

Swiss Ball Crunches
(Bodyweight)

2

15 to 20

Swiss Ball Leg Raises
(Bodyweight)

2

15 to 20

 Pull-ups

2

each set to failure  

Cable Rows
(straight bar)

2

4 to 6

Bent-over Barbell Rows

2

4 to 6

Barbell Shrugs

2

4 to 6

Exercise

Sets

Reps

Leg Press Calf Raises
(one leg at a time)

2

6 to 8

Seated Calf Raises

2

6 to 8

Barbell Curls

3

4 to 6

Curl Bar Curls 

2

4 to 6

Barbell Wrist Curls

2

6 to 8

Standing Dumbbell Curls

2

6 to 8