The following are exercises used in this workout:

  1. Alternating Superman
  2. Barbell Bench Press
  3. Barbell Wrist Curl
  4. Cable Crossover
  5. Cable Curl
  6. Calf Press
  7. Decline Barbell Bench Press
  8. Decline Smith Machine Bench Press
  9. Dumbbell Front Raise
  10. Dumbbell Kickback
  11. Dumbbell Lateral Raise
  12. Dumbbell Shoulder Press
  13. Dumbbell Shrug
  14. Dumbbell Step-Up
  15. Dumbbell Walking Lunge
  16. Elevated Push-Up
  17. EZ-Bar Curl
  18. High Cable Crossover
  19. Incline Alternating Dumbbell Curl
  20. Incline Alternating Hammer Curl
  21. Incline Barbell Bench Press
  22. Incline Dumbbell Curl
  23. Incline Machine Bench Press
  24. Incline Smith Machine Bench Press
  25. Inverted Pull-Up
  26. Lat Pulldown
  27. Leg Extension
  28. Leg Press
  29. Lying EZ-Bar Tricep Extension
  30. Lying Leg Curl
  31. Machine Bench Press
  32. Machine Curl
  33. Machine Row
  34. Machine Shoulder Press
  35. Machine Shrug
  36. Machine Squat
  37. Pec Deck Fly
  38. Push-Up
  39. Quadruped Alternating Superman
  40. Reverse Dumbbell Curl
  41. Reverse Incline Dumbbell Rear Delt Raise
  42. Reverse-Grip Lat Pulldown
  43. Seated Cable Row
  44. Seated Dumbbell Rear Delt Elbow Raise
  45. Smith Machine Bench Press
  46. Smith Machine Shoulder Press
  47. Smith Machine Squat
  48. Superman
  49. Tricep Pushdown
  50. Upright Dumbbell Row