Running

1 Set

Weighted Side Rotation

3 Sets

Crunch

3 Sets

Air Bike

3 Sets

Alternating Heel Touch

3 Sets

Scissor Kick

3 Sets

Barbell Bench Press

4 Sets x 8,6,6,4 Reps

Dumbbell Bench Press

2 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 8,8,6 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dip

2 Sets x 10 Reps

Bench Dip

2 Sets x 10 Reps

Running

1 Set

Incline DB Twist

3 Sets

Machine Ab Crunch

3 Sets x 10 Reps

Lat Machine

3 Sets x 10 Reps

Chin-Up with Knee Raise

2 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Seated Row

2 Sets x 8 Reps

Dumbbell Bent-Over Row

2 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 10,10,8 Reps

Barbell Curl

3 Sets x 8,8,6 Reps

Barbell Preacher Curl

3 Sets x 8,8,6 Reps

Dumbbell Incline Curl

2 Sets x 14 Reps

Dumbbell Concentration Curl

2 Sets x 10 Reps

Running

1 Set

Crunch

3 Sets

Air Bike

3 Sets

Alternating Heel Touch

3 Sets

Scissor Kick

3 Sets

Incline DB Twist

2 Sets

Machine Ab Crunch

3 Sets x 10 Reps

Lat Machine

3 Sets x 10 Reps

Barbell Squat

4 Sets x 10,8,6,4 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Calf raise machine

4 Sets x 12 Reps

Running

1 Set

Weighted Side Rotation

3 Sets

Crunch

3 Sets

Air Bike

3 Sets

Alternating Heel Touch

3 Sets

Scissor Kick

3 Sets

Machine Deltoid Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Barbell Shrug

2 Sets x 10 Reps

Barbell Upright Row

2 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up)

2 Sets x 10 Reps

Running

1 Set

Incline DB Twist

3 Sets

Machine Ab Crunch

3 Sets x 10 Reps

Lat Machine

3 Sets x 10 Reps

Barbell Bench Press

2 Sets x 1 Reps

Barbell Squat

2 Sets x 1 Reps

Pull-Up

2 Sets