Elliptical Training

1 Set

Barbell Incline Bench Press

4 Sets x 10 Reps

Pull-Up (Hammer Grip)

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Cable Rope Lat Pulldown

4 Sets x 10 Reps

Band Bench Press

4 Sets x 10 Reps

Barbell Pullover

4 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Air Bike

4 Sets x 20 Reps

Elliptical Training

1 Set

Barbell 1/2 Squat

4 Sets x 10 Reps

Barbell Military Press (Seated)

4 Sets x 10 Reps

Dumbbell Squat

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Cable One-Arm Reverse Fly

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 10 Reps

Barbell Shrug

3 Sets x 10 Reps

Crunch

4 Sets x 29 Reps

Elliptical Training

1 Set

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

EZ Bar Seated Curl (Close Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Alternating Tricep Extension

4 Sets x 10 Reps

Barbell Curl Against an Incline

4 Sets x 10 Reps

EZ Bar Seated Reverse Grip French Press

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Barbell Shrug

3 Sets x 8 Reps

Cable Kneeling Crunch

4 Sets x 20 Reps