EZ Bar Curl

4 Sets x 8 Reps

Dumbbell Seated Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Preacher Curl

7 Sets x 10 Reps

Weighted Tricep Dip

4 Sets x 8 Reps

Cable One-Arm Tricep Kickback (Reverse Grip)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

7 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 8 Reps

Calf Press On Leg Press

7 Sets x 10 Reps

Indoor Cycling

1 Set

Dumbbell Walking Lunge

4 Sets x 10 Reps

Barbell Squat

4 Sets x 8 Reps

Machine Leg Extension

7 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Seated Leg Curl

7 Sets x 10 Reps

Indoor Cycling

1 Set

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Machine Fly

7 Sets x 10 Reps

Dumbbell Alternating Seated Curl

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Barbell Curl

7 Sets x 10 Reps

Hanging Leg Raise

4 Sets

Side machine

4 Sets

Indoor Cycling

1 Set

Barbell Deadlift

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Machine Lat Pulldown

7 Sets x 10 Reps

Barbell Shrug

4 Sets x 8 Reps

Indoor Cycling

1 Set

Dumbbell Lateral Raise

7 Sets x 10 Reps

Smith Machine Bench Press (Close Grip)

4 Sets x 8 Reps

EZ Bar Tricep Extension

4 Sets x 8 Reps

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Dumbbell Seated Front Raise

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

7 Sets x 10 Reps