Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

High to Low Cable Fly

3 Sets x 12 Reps

Machine Shoulder Press

3 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

Side Plank

3 Sets x 8 Reps

Step Machine

1 Set

Cable Seated Row

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Machine Lat Pulldown

5 Sets x 12 Reps

Lat pullover

5 Sets x 15 Reps

Cable One-Arm Seated Row

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 15 Reps

Dumbbell Seated Alternating Hammer Curl

3 Sets x 15 Reps

Diagonal Plate Raise

3 Sets x 20 Reps

Decline Bench Weighted Twist

3 Sets x 20 Reps

Trap Bar Farmer’s Walk

3 Sets x 8 Reps

Stationary Bike

1 Set

Hack Squat

6 Sets x 10,10,10,10,8,8 Reps

Smith Machine Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 20 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Calf Raise

4 Sets x 15 Reps

Weighted Side Bend

3 Sets x 20 Reps

Plank with Shoulder Taps

3 Sets x 1 Reps

Dumbbell Renegade Row

3 Sets x 20 Reps

Rowing

1 Set

Smith Machine Incline Bench Press

6 Sets x 12 Reps

Plate Loaded Flat Press

4 Sets x 8 Reps

High to Low Cable Fly

3 Sets x 12 Reps

Pull-Up

3 Sets x 100 Reps

Dumbbell One-Arm Row

3 Sets x 10,10,8 Reps

Cable One-Arm Lat Pulldown

3 Sets x 10 Reps

Cable Pullover (Supine)

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 100 Reps

Machine Reverse Fly

3 Sets x 15 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 10,10,15 Reps

Dead Bug

3 Sets x 8 Reps

Jump Rope

1 Set

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Hack Squat

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 12 Reps

Mountain Climber

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 8 Reps

Bench Leg Raise (Supine)

3 Sets x 8 Reps

Rowing

1 Set