Legs:
Walking lunges
Leg extensions
Leg curls
Leg presses
Squats (wide leg stance)
Hack squats
Shoulders/Back
Lat pull downs
Shoulder press
Pull ups
Dickersons
Lateral + front raises
Bent over rows
Bus drivers
Bus drivers
Chest/Arms
Bench press
Pec deck
Incline bench
Dumbbell curls
E-Z bar curls
Straight bar curls
Dips
Rope pushdowns
Straight bar pushdowns
Abs
Reverse crunches
Crunches
Leg raises
Some “weighted” moves
Calves
Donkey calf raises
Seated calf raises
Cardio
At least 5 days a week 30-45 minute sessions