1. DB Bench Press
2. DB Row
3. DB Flyes (bench or exercise ball)
4. Chin-Ups
5. DB Upright Rows
6. Tricep French Press
7. DB Curls / Hammer

Printable Upper Body

1. Squats (ball or DB)
2. DB Walking Lunges
3. Bent Legged Deadlifts (barbell or DB)
4. DB Standing Calf Raises (& ankle weights)
5. Ball Rev / Crunch (ball inside)
6. Ball Crunches

Printable Lower Body

1. Lat Pull Downs / neutral hands
2. DB Bench Press / flat bench
3. Seated Cable Row
4. Pec Dec
5. DB Lateral Raises
6. Shrugs
7. Tricep Kickbacks
8. DB Curls / Hammer

Printable Upper Body A

1. Bench Press / neutral hands
2. DB Row
3. Pullovers
4. Chin-Ups / Suppinate /Eccentric
5. DB Upright Rows
6. Tricep French Press
7. Incline DB Curls

Printable Upper Body B

1. DB Flyes / Flat
2. Standing Cable Row
3. Push Ups (ball or standard)
4. Lat Pull Down
5. Dips / Eccentric
6. DB Military Press
7. Shrugs
8. Cable Curls

Printable Upper Body C

1. Leg Press
2. Walking Lunges
3. Leg Curls
4. Hyperextensions
5. Standing DB Calf Raises
6. Standing Leg Raises
7. Floor Crunches

Printable Lower Body A

1. Ball Squats
2. Leg Curls
3. Leg Extensions
4. DB Hyperextensions
5. Standing Calf Raises
6. Ball Reverse Crunch
7. Ball Crunches

Printable Lower Body B

1. Squats w/Barbell
2. Bent Legged Deadlifts
3. Leg Extensions
4. Leg Curls
5. Standing Calf Raises
6. Standing Rope Crunches
7. Oblique Floor Crunches

Printable Lower Body C