Stationary Bike

1 Set

Pull-Up

3 Sets x 5 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 12 Reps

Push-Up

2 Sets x 100 Reps

Stationary Bike

1 Set

Machine Leg Extension

2 Sets x 25 Reps

Machine Leg Press

5 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 10 Reps

Calf Press On Leg Press

6 Sets x 12 Reps

Stationary Bike

1 Set

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Front Raise

3 Sets x 10 Reps

Smith Machine Shrug

3 Sets x 10 Reps

Calf Press On Leg Press

6 Sets x 12 Reps

Stationary Bike

1 Set

Barbell Curl

4 Sets x 10 Reps

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

Dumbbell Hammer Curl

2 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Tricep Push-Up

2 Sets x 100 Reps

Dip

2 Sets x 100 Reps