Walking

1 Set

Machine Calf Raise

5 Sets x 12 Reps

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Push-Up

1 Set x 20 Reps

Barbell Bench Press

5 Sets x 6,5,8,12,15 Reps

Cable Incline Fly

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,8,5 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Leverage Machine Shrug

5 Sets x 12 Reps

Elliptical Training

1 Set

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 15 Reps

Barbell Deep Squat

4 Sets x 12 Reps

"Triple Threat" shoulders (anterior,medial and rear)

3 Sets x 45 Reps

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 15 Reps

Dumbbell Seated Hammer Curl

2 Sets x 15 Reps

Barbell Deadlift

4 Sets x 12 Reps

Indoor Cycling

1 Set