Elliptical Training

1 Set

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

6 Sets x 8 Reps

Dumbbell Incline Fly

2 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Side Bend

6 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Cable Bicep Curl

6 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

6 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Plank

3 Sets

Elliptical Training

1 Set

Machine Seated Leg Curl

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Bulgarian split squat

6 Sets x 8 Reps

Calf Press On Leg Press

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

6 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

6 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Plank

3 Sets

Crunch

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Side Plank

6 Sets x 8 Reps

Mountain Climber

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Plank with Shoulder Taps

3 Sets x 8 Reps

Plank with Alternating Knee Drive

3 Sets x 8 Reps

Sphinx

3 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps