Leg Raise

3 Sets x 16 Reps

Oblique Crunch

3 Sets x 16 Reps

Decline Crunch

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Air Bike

3 Sets x 16 Reps

Clean and Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Barbell Tricep Press (Supine)

4 Sets x 12 Reps

Pull-Up

3 Sets x 8 Reps

Treadmill Running

1 Set

Treadmill Running

1 Set

Yoga

1 Set

Walking

1 Set

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Deadlift

4 Sets x 12 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Cable Wood Chop

3 Sets x 8 Reps

Pull-Up

4 Sets x 12 Reps

Treadmill Running

1 Set

Plank

3 Sets

Running

1 Set

Running

1 Set

Treadmill Running

1 Set

Dumbbell Lunge

4 Sets x 30 Reps

Smith Machine Squat

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Nordic Hamstrong

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Plank

3 Sets