| WARM UP |
| Elliptical |
| Stair Climber |
| Treadmill |
| Bike |
| CHEST |
| Superman Cables High |
| Superman Cables Low |
| Bench Press |
| Chest Press Machine |
| Push ups |
| Pec Fly |
| BACK |
| Back Extension Bench |
| Back Extension Machine |
| Wide Lat Pulldowns |
| Narrow Lat Pulldowns |
| Low Seated Row |
| Cross Cable Pull up |
| Pull ups |
| Cables with "v" rope high pull |
| Rear Deltoid Fly |
| LEGS |
| Decline Leg Press |
| Seated Leg Press |
| Bulgarian Split Squat |
| Lady Legs Hip Adduction |
| Lady Legs Inner Thigh |
| Lateral Squat with Cable |
| Hamstring Curl |
| BUTT |
| Glute kickback |
| Glute cables |
| Hip bridges |
| Frogger hip bridges |
| Back extensions |
| ARMS |
| Tricep pulldown |
| Tricep press |
| Bicep curl |
| SHOULDERS |
| The Sisters |
| Military Press Free Weight |
| Military Press Machine |
| Shoulder Cables |
| "V" Rope Pull Up |
| CORE |
| Plank |
| V Sit |
| Incline crunch |
| Low Ab Leg raise |
| Elbows to Knees Crunch |
| Ab Bench |
| Hanging Leg Raises |
| Torso Twist |
| Hanging plank Cruches |
| Hanging Mountain Climbers |
| Jack Knives |