Glute Kickback (Kneeling)

3 Sets x 18 Reps

Reverse Crunch

3 Sets x 15 Reps

Barbell Squat

5 Sets x 20,15,10,5,3 Reps

Barbell Shoulder Press

3 Sets x 14,10,6 Reps

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Cable Deltoid Raise

3 Sets x 12,10,10 Reps

Cable Leg Kickback

3 Sets x 12 Reps

Dumbbell Incline Fly With A Twist

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 10,8,8 Reps

Machine Calf Raise

3 Sets x 10,12,10 Reps

Machine Ab Crunch

3 Sets x 10 Reps

Diagonal Plate Raise

3 Sets x 8 Reps

Walking

1 Set

Pull-Up

3 Sets x 3,6,14 Reps

Chin-Up (Close Grip)

3 Sets x 2,5,9 Reps

Machine Single-Leg Curl

3 Sets x 13,10,10 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10,10,8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8,9,8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10,6,8 Reps

Kettlebell Single-Leg Deadlift

3 Sets x 10 Reps

Decline Bench Alternating Leg Raise

3 Sets x 8,6,5 Reps

Decline Crunch

3 Sets x 12,10,8 Reps

Push-Up to Side Plank

3 Sets x 10 Reps

Sit-Up

3 Sets x 12 Reps

Shoulder Stretch

3 Sets x 18 Reps

Barbell Incline Bench Press

5 Sets x 20,15,10,5,2 Reps

Machine Leg Press

4 Sets x 16,12,10,8 Reps

Machine Fly

3 Sets x 12,9,10 Reps

Dumbbell Shoulder Abduction

3 Sets x 12 Reps

Machine Hip Abduction

6 Sets x 16,16,15,15,16,15 Reps

Machine Calf Raise

4 Sets x 10,12,10,10 Reps

Dumbbell Bench Press

3 Sets x 9 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 8 Reps

Walking

1 Set

Barbell Sumo Deadlift

5 Sets x 20,17,10,5,1 Reps

Cable Rope Deltoid Row

3 Sets x 13,12,12 Reps

Hip Adduction

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

3 Sets x 9,9,8 Reps

Dumbbell One-Arm Row

3 Sets x 9 Reps

Dumbbell Single-Leg Cobra

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 12 Reps

Weighted Decline Rotation

3 Sets x 10 Reps

Walking

1 Set

Barbell Bench Squat

5 Sets x 20,18,13,8,5 Reps

Barbell Hip Thrust

5 Sets x 20,15,12,9,5 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Lower Chest Raise

3 Sets x 10,9,8 Reps

High Knee Walk External Hip Rotation

3 Sets x 11,10,10 Reps

Dumbbell Squat

3 Sets x 10 Reps

Crunch

3 Sets x 15 Reps

Prisoner Squat

1 Set x 26 Reps

Plank

1 Set

Walking

1 Set

Barbell Bent-Over Row

5 Sets x 20,17,12,9,5 Reps

Machine Leg Curl (Prone)

3 Sets x 12,10,9 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 13,12,12 Reps

Posterior Tibialis Stretch

3 Sets x 12,12,16 Reps

Machine Lat Pulldown

3 Sets x 10,9,7 Reps

Cable Deadlift

3 Sets x 12,10,10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Barbell Seated Good Morning

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Hanging Knee Raise

3 Sets x 18,18,12 Reps

Push-Up

3 Sets x 8 Reps

Chest and Shoulder Stretch

3 Sets x 15 Reps

Barbell Bench Press

5 Sets x 20,16,9,5,3 Reps

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Shoulder Press

4 Sets x 8,8,7,7 Reps

Bridge

4 Sets

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Plie Squat

3 Sets x 11 Reps

Machine Single-Leg Press

3 Sets x 15,15,13 Reps

Weight Plate Russian Twist

3 Sets x 12 Reps

Single-Leg Glute Bridge

3 Sets x 15 Reps

Walking

1 Set

Barbell Deadlift

5 Sets x 20,16,8,5,1 Reps

Machine Seated Leg Curl

3 Sets x 12,12,10 Reps

Dumbbell Incline Curl

3 Sets x 12,10,8 Reps

Cable Seated Row

3 Sets x 11,11,10 Reps

Machine Hip Adduction

4 Sets x 15,13,10,12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 14,13,13,12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Kettlebell Farmer's Carry

3 Sets x 4 Reps

Air Bike

3 Sets x 20 Reps