Chest doorway stretch

1 Set

Band Shoulder dislocates

1 Set

Cat Cow Stretch

3 Sets x 8 Reps

Thoracic spine opener

3 Sets

Posterior Lower Leg Stretch

3 Sets x 8 Reps

Shoulder Circles

3 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8,8,5,5 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8,8,7 Reps

Rear delt fly

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Tricep Extension

2 Sets x 15 Reps

Elliptical Training

1 Set

Walking

1 Set

Lat doorway stretch

1 Set

Band pull aparts

1 Set

Scapular retraction

3 Sets

Machine Seated Row

1 Set x 20 Reps

Barbell Deadlift

3 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Cable Bicep Curl

2 Sets x 12 Reps

Recumbent Bike

1 Set

Elliptical Training

1 Set

Seated Floor Hamstring Stretch

1 Set x 8 Reps

Hip Flexor Stretch

1 Set x 8 Reps

Wall Calf Stretch

1 Set x 8 Reps

Bodyweight Squat

2 Sets x 10 Reps

Recumbent Bike

1 Set

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 10 Reps

Dumbbell Romanian Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 12,10,10 Reps

Machine Calf Press

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Rowing

1 Set