Indoor Cycling

1 Set

Arm Circles

2 Sets x 10 Reps

Dynamic Chest Stretch

2 Sets

Shoulder Rotation

2 Sets x 10 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 15 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dynamic Chest Stretch

2 Sets

Tricep Stretch

2 Sets

Indoor Cycling

1 Set

Cat Cow Stretch

2 Sets x 8 Reps

Shoulder Circles

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Incline Bench Row

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 20 Reps

Barbell Good Morning

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Kneeling Lat Stretch

2 Sets

Bicep Stretch

2 Sets

Indoor Cycling

1 Set

Shoulder Circles

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Dumbbell Side Wrist Raise

3 Sets x 12 Reps

Kneeling Forearm Stretch

2 Sets

Shoulder Stretch

2 Sets x 12 Reps

Indoor Cycling

1 Set

Leg Swing

2 Sets x 10 Reps

Bodyweight Squat

1 Set x 20 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 15,15,15,20 Reps

Machine Leg Curl (Prone)

3 Sets x 15,15,14 Reps

Machine Leg Extension

3 Sets x 15,15,17 Reps

Machine Calf Raise

4 Sets x 15,20,20,15 Reps

Dumbbell Walking Lunge

3 Sets x 10,7,12 Reps

Bench Weighted Decline Crunch

3 Sets x 20 Reps

Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

All Fours Quad Stretch

2 Sets

Hamstring Stretch

2 Sets

Wall Calf Stretch

2 Sets