Functional Training Chest Shoulder Triceps
Skipping Push Ups Standing Barbell Press Standing One Arm Dumbbell Tr. Ext.
Running Dumbbell Incline Seated Barbell Press Standing Both Hand Single Dumbbell Ext.
Burpee Dumbbell Decline Standing Dumbbell Press Standing EZ Bar Triceps Extension
Battle Rope Dumbbell Flat Seated Dumbbell Press Cabel Rope Pushdown
Plank Barbell Incline standing Dumbbell Lateral Raise Cabel Rope Reverse Grip Pushdown
Multidirectional lunges Barbell Decline Seated Dumbbell Lateral Raise Onehand Cabel Rope Reverse Grip Pushdown
Pull-Up Barbell Flat Dumbbell Front Raise Triceps Cabel Rope Overhead Front Ext.
Chin-Up Dumbbell Fly Barbell Front Raise Close Grip Barbell Bench Press
Boxing Neutral Grip Dumbbell Press Single Dumbbell Front Raise Lying EZ Bar Skullcrusher
Overhead Barbell Squat Dumbbell Pullover Seated Front Incline Dumbbell Raise Lying Dumbbell Triceps Extension
Snatch Clean & Jerk Front Close Dumbbell Raise Standing EZ Bar Front Raise One hand Triceps Dumbbell Kickback
Jump Squart Standing Band Press Seated Arnold Press Both hand Triceps Dumbbells Kickback
Wide Grip Push Up One Arm Lateral Raise Diamond Dips
Crossfit Training (Non Stop) Decline Push Up Pike Push Ups Bench Dips
Battle Rope Standing Fly with Band
Jump on Box Standing Lateral Raise with Band
Snatch Clean & Jerk
Burpee Jump & Pushup
Thrusters - Squat & Sh. Press
Front Squat
Weight carry nd Run
Cardio
Runing
Skipping Rope
Steppers
Jumping Jack
Boxing
Biceps & Forearms Back Legs Abs
Dumbbell Curl Pull-Up - Wide & Narrow Barbell Squats Lying Leg Raise
Barbell Curl Wide Grip Rear Pull Up Front Barbell Squarts Alternate Leg Raise
Seated Incline Dumbbell Curl Bent Over Barbell Row Incline Leg Press Air Bike
Wide Grip EZ Bar Biceps Curl Bent Over 2 Dumbbell Row Crunches
Close Grip EZ Bar Biceps Curl One Arm Dumbbell Rows Leg Extension Twisting Crunches
Dumbbell Hammer Curl Lats T-Bar Pulls Barbell Forward Lunge Jackknife Sit Up
Lying on Floor
Seated Close Grip Barbell Curl Lat Pull Down Sumo Squarts Planks
Dumbbell Concentration Curl Seated Pull Down Jump Squart Side Planks
One Arm Dumbbell Preacher Curl Bent Dubmbbell Pullover Barbell Side Lunge Windmill Planks
Biceps Seated Preacher EZ Biceps Curl Bent Barbell Pullover Quadriceps Step Ups Dumbbell Superman
Chin-Up Sraight Arm Pulldown Step Ups Barbell Spider Walk
Close Grip Chin Up Dumbbell Shrug One Leg Barbell Squart on Bench Mountain Climber
Close Grip Pull Up Barbell Shrug One Leg Dumbbell Squart on Bench Seated Dumbbell Side Twist
Standing Inner Biceps Curl Traps Barbell Shrug Behind Back Reverse Lunges Seated Ankle Lock Siteups
Sleeping Cable Biceps Curl Dumbbell Upright Row Goblet Squats Decline Sit Up
Wide Grip Barbell Curl Barbell Upright Row Landmine Squats Hanging Leg Raise
Standing One Arm Bench Dumbbell Curl Barbell Deadlift lateral Squat Hanging Knee Raise
Standing
Seated Outward Biceps Curl Dumbbell Deadlift One Leg Squat Cable Crunch
Reverse Grip Small Barbell Raise Lower Back Bench HyperExtension Lying Leg Curls Dumbbell Side Bend
Reverse Grip Dumbbell Raise Superman Stiff Legged Dumbbell Deadlift
Hamstring
Reverse Plate Raise Pike Plank Stiff Legged Barbell Deadlift
Seated Palms up Barbell Wrist Curl Glute Ham Raise
Seated Palms Down on Bench Wrist Curl Dumbbell Lunges
Forearms Standing Palm Up Barbell Behind Back Barbell Lunges
Seated Neutral Dumbbell Wrist Curl One Leg Band Kickback
Seated Palms up Dumbbell Wrist Curl One Leg Squat
Seated Palms Down on Bench Wrist Curl Glutes Standing Leg Swing
One Arm Dumbbell Wrist Curl Backbend Bridge
Cable & Plates Rolling Up & Down Band Side Leg Riase
Barbell Hip Thurst
Stiff Legged Barbell Deadlift
Standing Calf Raise
Standing Barbell Calf Raise
Calf
Seated Dumbbell Calf Raise
Seated Barbell Calf Raise
