Stationary Bike

1 Set

Machine Leg Extension

4 Sets x 12 Reps

Hip Extension (Standing)

4 Sets x 15 Reps

Kettlebell Front Squat

4 Sets x 20 Reps

Bodyweight Walking Lunge

2 Sets x 50 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Bridge

4 Sets

Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone)

4 Sets x 15 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Leg Raise

3 Sets x 10 Reps

Treadmill Running

1 Set

Walking

1 Set

Cable Tricep Kickback

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Cable One-Arm High Curl

3 Sets x 8 Reps

Elliptical Training

1 Set

Back Extension (Prone)

3 Sets

Pull-Up

3 Sets x 4 Reps

Cable Upper Row

4 Sets x 10 Reps

Machine Seated Row

4 Sets x 10 Reps

Elliptical Training

1 Set

Chin-Up with Knee Raise

2 Sets x 4 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 10 Reps

Single-Leg Squat

3 Sets x 10 Reps

Hip Extension (Standing)

4 Sets x 12 Reps

Indoor Cycling

1 Set