Walking

1 Set

Machine Fly

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Tricep Extension

4 Sets x 15 Reps

Shoulder Stretch

1 Set x 1 Rep

Tricep Stretch

1 Set x 1 Rep

Arm Circles

1 Set x 1 Rep

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Dumbbell Rear Delt Row

4 Sets x 12 Reps

Cable Reverse Curl

4 Sets x 12 Reps

Dumbbell Inner Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl (Overhand)

4 Sets x 12 Reps

Bicep Stretch

1 Set x 8 Reps

Dynamic Back Stretch

1 Set x 1 Rep

Stationary Bike

1 Set

Barbell Squat

4 Sets x 20 Reps

Machine Leg Press

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Quadricep Stretch

1 Set x 1 Rep