Full Body

Chest

Abs

Back

Biceps

Triceps

Shoulders

Cable Front Raises

Cable Lateral Raises

DB Shoulder Press On Ball

Dumb Bell Shoulder Press

Dumb Bell Upright Rows

External Rotation w/ Bands

Front Lat Pulldowns

Half Rope Pulls

Internal Rotation On Ball

Kneeling Lat/Front Raise On Ball

Lateral Front Raise Opposite Hands

Lateral Raise On Ball

Seated DB Arnold Press

Seated DB Shoulder Press

Seated Rear Delt Raises

Seated Side Raises

Standing Front Raise

Standing Front Raises

Standing Front Shoulder Press

Standing Lateral Raise

Legs

Cardio

To perform the Seated DB Shoulder Press, take two dumbbells with a palm-forward grip at shoulder level. Push the dumbbells over your head in an arc, but don’t crack them together and don’t lock up your elbows. Lower and repeat.
Seated DB Shoulder Press
Lateral Raise On Ball
Seated DB Arnold Press
Internal Rotation On Ball
Lateral Front Raise Opposite Hands
Kneeling Lat/Front Raise On Ball
Seated Rear Delt Raises
DB Shoulder Press On Ball
Half Rope Pulls
External Rotation w/ Bands
Jumping Alt Split Squat
Seated Barbell Triceps Extension
Box Step Ups w/ Bar Bell
Squatting Medicine Ball Toss
Bulgarian Split Squat
Cable Leg Curls
Med Ball Thrusters
Snatch
Hack Squat Calf Raise
Single Straight Leg Dead Lift
BarBell Squats
Hanging Snatch
Side Box Jump
Hanging High Pulls
Lateral High Hops
1 Arm DB Hang Clean
BarBell Side Lunge
DB Twisting Squats
Stationary Lunge w/Med Ball on Disk
Renegade Rows w/ Push up
Box Lunges
DB Twisting Lunges
Medicine Ball Lunge
Bosu Super Man
1 Leg Lateral Hop
Single Leg Squat
BarBell Dead lift
Stiff Leg DB Deadlift
Baby Eagle Stance
Alt DB Thrusters