Treadmill Running

1 Set

Arm Circles

1 Set x 15 Reps

Barbell Bench Press

3 Sets x 12,10,9 Reps

Dumbbell Fly

3 Sets x 10,8,8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10,8,8 Reps

Barbell Curl

3 Sets x 8,10,10 Reps

Cable One-Arm Bicep Curl

2 Sets x 10 Reps

Machine Ab Crunch

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 20,17,15 Reps

Decline Bench Ab Reach

2 Sets x 50,45 Reps

Barbell Hip Thrust

2 Sets x 12,10 Reps

Kettlebell Goblet Squat

2 Sets x 10 Reps

Step Machine

1 Set

Walking

1 Set

Arm Circles

2 Sets x 15,10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,12,10 Reps

Barbell Bent-Over Row

3 Sets x 10,8,8 Reps

Cable Seated Row

4 Sets x 12,12,12,8 Reps

Back Hyperextension

3 Sets x 15,12,12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12,12,10,8 Reps

Cable Rope Overhead Tricep Extension

2 Sets x 12,10 Reps

Machine Seated Tricep Dip

3 Sets x 15,12,10 Reps

Machine Calf Raise

4 Sets x 20,20,15,15 Reps

Elliptical Training

1 Set

Bodyweight Squat

1 Set x 20 Reps

Pelvic Tilt to Glute Bridge

1 Set x 40 Reps

Barbell Squat

3 Sets x 12,10,10 Reps

Machine Leg Press (Wide Stance)

3 Sets x 12,10,10 Reps

Barbell Romanian Deadlift

3 Sets x 12,10,10 Reps

Machine Leg Extension

3 Sets x 15,12,10 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Dumbbell Bulgarian Split Squat

2 Sets x 5 Reps

Dumbbell Walking Lunge

2 Sets x 15,12 Reps

Barbell Hip Thrust

3 Sets x 12,10,8 Reps

Kettlebell Goblet Squat

3 Sets x 10,10,8 Reps

Decline Bench Ab Reach

3 Sets x 50,45,40 Reps

Plank

2 Sets

Recumbent Bike

1 Set

Bodyweight Squat

1 Set x 20 Reps

Arm Circles

1 Set x 15 Reps

Hack Squat

4 Sets x 12,10,10,8 Reps

Cable Leg Kickback

3 Sets x 15,12,12 Reps

Machine Inner Chest Press

3 Sets x 15,15,10 Reps

Back Hyperextension

3 Sets x 15,12,12 Reps

Hanging Leg Raise

3 Sets x 20,17,15 Reps

Plank

1 Set

Treadmill Running

1 Set

Step Machine

1 Set