Cable Lat Pulldown (Wide Grip)

4 Sets x 5,4,5,5 Reps

Barbell Incline Bench Row

4 Sets x 5 Reps

Dumbbell One-Arm Row

4 Sets x 5 Reps

EZ Bar Curl

4 Sets x 4,5,5,4 Reps

Cable Rope Hammer Curl

4 Sets x 6,6,7,7 Reps

Cable Rope Face Pull

4 Sets x 6,7,7,6 Reps

Leg Raise

4 Sets x 15,13,11,8 Reps

Seated Leg Tuck

4 Sets x 10 Reps

Treadmill Running

1 Set

Barbell Squat

4 Sets x 5,4,4,5 Reps

Machine Leg Press

4 Sets x 7,6,7,7 Reps

Hack Squat (Reverse Position)

4 Sets x 8,10,9,9 Reps

Machine Single-Leg Extension

4 Sets x 10,8,8,6 Reps

Barbell Hip Thrust

4 Sets x 6,6,5,5 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 8 Reps

Indoor Cycling

1 Set

Dumbbell Incline Bench Press

4 Sets x 5,3,2,4 Reps

Barbell Decline Bench Press

4 Sets x 5,5,4,5 Reps

Dumbbell Bench Press

4 Sets x 5,4,5,4 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 7,6,6,5 Reps

Machine Fly

4 Sets x 6,6,7,7 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8,6,6,6 Reps

Parallel Bar Leg Raise

4 Sets x 11,11,8,8 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 1 Reps

Elliptical Training

1 Set

Barbell Romanian Deadlift

4 Sets x 5,5,4,4 Reps

Machine Hip Thrust

4 Sets x 6,6,5,5 Reps

Smith Machine Split Squat

4 Sets x 8,7,6,6 Reps

Machine Single-Leg Curl

4 Sets x 7,6,6,4 Reps

Back Hyperextension

4 Sets x 10 Reps

Side Plank

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 6 Reps

Indoor Cycling

1 Set

Smith Machine Shoulder Press

4 Sets x 6,6,5,4 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Weight Plate Front Raise

4 Sets x 11,10,10,10 Reps

Machine Reverse Fly

4 Sets x 8,6,6,6 Reps

Cable Upright Row

4 Sets x 10,10,8,8 Reps

V-Up

4 Sets x 8,8,8,5 Reps

Decline Oblique Crunch

4 Sets x 6,6,6,4 Reps

Treadmill Running

1 Set