Running

1 Set

Barbell Incline Bench Press

3 Sets x 12 Reps

Barbell Bench Press

3 Sets x 12 Reps

Dip

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 16 Reps

Dumbbell Incline Tricep Extension

4 Sets x 15 Reps

Running

1 Set

Pull-Up

4 Sets x 10 Reps

Barbell Deadlift

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

EZ Bar Curl

2 Sets x 14 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Barbell Spider Curl

2 Sets x 20 Reps

Dumbbell Hammer Curl

2 Sets x 20 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Running

1 Set

Barbell Clean Deadlift

3 Sets x 12 Reps

Machine Kneeling Leg Curl

3 Sets x 12 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Barbell Front Squat

3 Sets x 16 Reps

Machine Leg Press

3 Sets x 12 Reps

Parallel Bar Hip Raise

1 Set x 20 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Running

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 16 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell High Front Raise

3 Sets x 14 Reps

Barbell Upright Row

3 Sets x 14 Reps

Barbell Shrug

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Calf Raise

4 Sets x 10 Reps