Elliptical Training

1 Set

Barbell Deadlift

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Seated Alternating Arnold Press

4 Sets x 10 Reps

Cable Reverse Fly

4 Sets x 10 Reps

Cable Incline Pulldown (Supine)

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 10 Reps

Alternating Reach and Catch

4 Sets x 20 Reps

Air Bike

4 Sets x 20 Reps

Elliptical Training

1 Set

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

Dumbbell Bench Press (Palms in)

4 Sets x 10 Reps

Barbell Decline Bench Press (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Extension (Kneeling)

4 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Alternating Reach and Catch

4 Sets x 20 Reps

Elliptical Training

1 Set

Barbell Hack Squat

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Single-Leg Calf Raise

4 Sets x 10 Reps

Barbell Bicep Drag Curl

4 Sets x 10 Reps

Dumbbell Incline Spider Curl

4 Sets x 10 Reps

Cable Bicep Curl (Supine Close Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Alternating Reach and Catch

4 Sets x 20 Reps

Barbell Shrug

4 Sets x 10 Reps

Boat Pose

4 Sets x 20 Reps