The following are exercises used in this workout:

  1. Alternating Superman
  2. Barbell Bench Press
  3. Barbell Wrist Curl
  4. Cable Crossover
  5. Calf Press
  6. Decline Barbell Bench Press
  7. Decline Smith Machine Bench Press
  8. Diamond Push-Up
  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. Leaning Overhead Tricep Press
  28. Leg Extension
  29. Leg Press
  30. Lying EZ-Bar Tricep Extension
  31. Lying Leg Curl
  32. Machine Bench Press
  33. Machine Curl
  34. Machine Dips
  35. Machine Row
  36. Machine Shoulder Press
  37. Machine Shrug
  38. Machine Squat
  39. Pec Deck Fly
  40. Preacher EZ-Bar Curl
  41. Push-Up
  42. Quadruped Alternating Superman
  43. Reverse Cable Curl
  44. Reverse Dumbbell Curl
  45. Reverse Incline Dumbbell Rear Delt Raise
  46. Reverse-Grip Lat Pulldown
  47. Seated Cable Row
  48. Seated Dumbbell Rear Delt Elbow Raise
  49. Smith Machine Bench Press
  50. Smith Machine Shoulder Press
  51. Smith Machine Squat
  52. Superman
  53. Tricep Pushdown
  54. Upright Dumbbell Row