Walking

1 Set

Barbell Squat

4 Sets x 8,8,8,4 Reps

Machine Single-Leg Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 9,10,10 Reps

Barbell Shrug

3 Sets x 10,12,15 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10,8,7 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Calf Press

3 Sets x 8 Reps

Walking

1 Set

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 15,10,12 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Walking

1 Set

Barbell Romanian Deadlift

3 Sets x 10,10,8 Reps

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Hammer Curl

2 Sets x 10,8 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Rowing

3 Sets