Treadmill Running

1 Set

Hanging Knee Raise

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 6 Reps

T Bar Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Treadmill Running

1 Set

Decline Crunch

4 Sets x 20 Reps

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

EZ-Bar Curl 21(7Low-7High-7Full)

3 Sets x 21 Reps

Barbell Reverse Curl

3 Sets x 10 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Squat

4 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 20 Reps

Treadmill Running

1 Set

Crunch

4 Sets x 20 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Barbell Seated Tricep Extension

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps