1 mile Intervals

4 Sets

Preacher Curl Machine

3 Sets x 20 Reps

Machine Seated Tricep Dip

3 Sets x 20 Reps

Dumbbell Hammer Curl

3 Sets x 20 Reps

Cable Dual Overhead Curl

3 Sets x 20 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 20 Reps

Machine Reverse Fly

3 Sets x 20 Reps

Machine Seated Row

3 Sets x 20 Reps

1 mile Intervals

4 Sets

Barbell Bench Press (Close Grip)

3 Sets x 15,15,10 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 12,15,10 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Reverse Fly

3 Sets x 20 Reps

Machine Lat Pulldown

3 Sets x 15 Reps

Cable Mid Chest Crossover

3 Sets x 20 Reps

Cable Lower Chest Raise

3 Sets x 15 Reps

Yoga

1 Set

Rowing

3 Sets

Barbell Hang Clean

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 15 Reps

Barbell Shrug

3 Sets x 20 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Front Raise

3 Sets x 15 Reps

Trap Bar Deadlift

3 Sets x 12 Reps

Trap Bar Bent-over Rows

3 Sets x 12 Reps

Rowing

3 Sets

Cable Tricep Pushdown (Rope)

10 Sets x 10 Reps

Preacher Curl Machine

2 Sets x 20 Reps

Dumbbell Rotational Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

2 Sets x 24 Reps

Dumbbell Tricep Kickback

3 Sets x 40 Reps

Tricep Push-Up

3 Sets x 15 Reps

Barbell Tricep Extension

3 Sets x 15 Reps

TV Arms

6 Sets x 20,20,20,20,20,50 Reps

Barbell Bench Press

7 Sets x 15,10,5,3,5,8,15 Reps

Barbell Deadlift

7 Sets x 10,8,5,3,5,8,10 Reps