Machine Fly

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 15 Reps

Barbell Bench Press

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 20 Reps

Leverage Decline Chest Press

3 Sets x 15 Reps

Dumbbell Bent-Over Row

3 Sets x 15 Reps

Leverage Incline Chest Press

3 Sets x 12 Reps

Dumbbell One-Arm Row

1 Set

Machine Ab Crunch

3 Sets x 40 Reps

Back Hyperextension

3 Sets x 15 Reps

Air Bike

3 Sets x 25 Reps

Bodyweight Step-Up

1 Set x 15 Reps

Dumbbell Bench Squat

2 Sets x 15 Reps

Smith Machine Shoulder Press

2 Sets x 12 Reps

Dumbbell Seated Alternating Shoulder Press

2 Sets x 10 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

2 Sets x 15 Reps

Machine Seated Leg Curl

2 Sets x 12 Reps

Hack Squat

3 Sets x 8 Reps

Cable Rope Deltoid Row

2 Sets x 20 Reps

Cable Upright Row

2 Sets x 15 Reps

Weight Plate Front Raise

2 Sets x 15 Reps

Dumbbell Seated Side Lateral Raise

2 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

2 Sets x 15 Reps

Machine Lateral Shoulder Raise

2 Sets x 10 Reps

Cable Shoulder Extension

1 Set x 20 Reps

Cable High Pulley Tricep Extension

2 Sets x 1 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 12 Reps

Dumbbell Alternating Tricep Kickback

2 Sets x 12 Reps

Bench Dip

1 Set

Dumbbell Zottman Curl

1 Set x 15 Reps

Preacher Curl Machine

2 Sets x 12 Reps

Cable One-Arm Preacher Curl

2 Sets x 15 Reps

Cable Rope Hammer Curl

2 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip)

1 Set x 20 Reps

Cable Kneeling Crunch (Rope)

1 Set x 45 Reps

Cable Crunch Kneeling Rotation

2 Sets x 20 Reps

Crunch

3 Sets x 50 Reps

Machine Calf Raise

1 Set x 50 Reps

Machine Seated Calf Raise

3 Sets x 50 Reps

Machine Calf Press

3 Sets x 50 Reps

Indoor Cycling

1 Set