Step Machine

1 Set

Barbell Deep Squat

5 Sets x 15 Reps

Hack Squat

5 Sets x 15 Reps

Machine Leg Extension

5 Sets x 15 Reps

Machine Seated Leg Curl

5 Sets x 15 Reps

Machine Leg Press

5 Sets x 15 Reps

Machine Calf Raise

5 Sets x 15 Reps

Machine Hip Abduction

5 Sets x 15 Reps

Machine Hip Adduction

5 Sets x 15 Reps

Stationary Bike

1 Set

Barbell Incline Bench Press

5 Sets x 10 Reps

Barbell Decline Bench Press

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

Cable Cross-Over

5 Sets x 10 Reps

Cable Mid Chest Crossover

5 Sets x 10 Reps

Plank

4 Sets

Scissor Kick

5 Sets x 10 Reps

Sit-Up

5 Sets x 10 Reps

Weight Plate Russian Twist

5 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 10 Reps

Barbell Decline Bench Press

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

Cable Cross-Over

5 Sets x 10 Reps

Cable Mid Chest Crossover

5 Sets x 10 Reps

Cable One-Arm Tricep Extension

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dip

5 Sets x 10 Reps

Dumbbell Seated Tricep Press

5 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback

5 Sets x 10 Reps

Step Machine

1 Set

Barbell Push Press

5 Sets x 10 Reps

Cable Front Raise

5 Sets x 10 Reps

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise

5 Sets x 10 Reps

Dumbbell Lateral Raise

5 Sets x 10 Reps

Barbell Reverse Curl

5 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl

5 Sets x 10 Reps

Cable One-Arm Reverse Curl

5 Sets x 10 Reps

Stationary Bike

1 Set

Cable Deadlift

5 Sets x 10 Reps

Step Machine

1 Set

Cable Standing Row

5 Sets x 10 Reps

Cable Rope Lat Pulldown

5 Sets x 10 Reps

Machine Back Extension

5 Sets x 10 Reps

Machine Lat Pulldown

5 Sets x 10 Reps

Pull-Up

5 Sets x 10 Reps

Air Bike

5 Sets x 10 Reps

Alternating Heel Touch

5 Sets x 10 Reps

Hanging Knee Raise

5 Sets x 10 Reps

Plank

4 Sets

Stationary Bike

1 Set

Barbell Curl

5 Sets x 10 Reps

Cable Reverse Curl

5 Sets x 10 Reps

Cable Rope Hammer Curl

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Dumbbell Concentration Curl

5 Sets x 10 Reps

Barbell Wrist Curl (Posterior)

5 Sets x 10 Reps

Crunch

5 Sets x 10 Reps

Hanging Knee Raise

5 Sets x 10 Reps

Plank

4 Sets

Scissor Kick

5 Sets x 10 Reps

Sit-Up

5 Sets x 10 Reps