Elliptical Training

1 Set

Smith Machine Incline Bench Press

3 Sets x 15 Reps

Smith Machine Bench Press (Close Grip)

3 Sets x 15 Reps

Smith Machine Shrug

3 Sets x 15 Reps

Cable Front Raise

3 Sets x 15 Reps

Cable Cross-Over

3 Sets x 15 Reps

Machine Dip

3 Sets x 15 Reps

Machine Fly

3 Sets x 15 Reps

Barbell JM Press

3 Sets x 15 Reps

Dumbbell Reverse Fly

3 Sets x 15 Reps

Dumbbell Incline Tricep Extension

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Calf Machine Shoulder Shrug

3 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Barbell Row

5 Sets x 8 Reps

Barbell Bent-Over Row

5 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

5 Sets x 8 Reps

Cable Seated Row

5 Sets x 8 Reps

EZ Bar Curl

5 Sets x 8 Reps

Barbell Preacher Curl

5 Sets x 8 Reps

EZ Bar Preacher Curl (Reverse Grip)

5 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 8 Reps

Cable Wood Chop

5 Sets x 8 Reps

Cable One-Arm Lat Pulldown

5 Sets x 8 Reps

Cable Dual Overhead Curl

5 Sets x 8 Reps

Cable Reverse Curl

5 Sets x 8 Reps

Machine Ab Crunch

5 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Smith Machine Squat

3 Sets x 15 Reps

Machine Calf Raise

3 Sets x 15 Reps

Bodyweight Walking Lunge

3 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Barbell Deep Squat

3 Sets x 15 Reps

Barbell Lateral Lunge

3 Sets x 15 Reps

Machine Squat

3 Sets x 15 Reps

Donkey Calf Raise

3 Sets x 15 Reps

Cable Pull Through

3 Sets x 15 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Barbell Bench Press

5 Sets x 8 Reps

Barbell Shoulder Press

5 Sets x 8 Reps

Cable Rope Lat Pulldown

5 Sets x 8 Reps

Smith Machine Shoulder Press

5 Sets x 8 Reps

Smith Machine Upright Row

5 Sets x 8 Reps

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Dumbbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly

5 Sets x 8 Reps

Dumbbell Pullover

5 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 8 Reps

Barbell Push Press

5 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Reverse Crunch

3 Sets x 15 Reps

Crunch

3 Sets x 15 Reps

Cable Standing Row

3 Sets x 15 Reps

Cable Judo Flip

3 Sets x 15 Reps

Machine Vertical Row (Close Grip)

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 15 Reps

Dumbbell One-Arm Row

3 Sets x 15 Reps

Dumbbell Incline Spider Curl

3 Sets x 15 Reps

Dumbbell Supination (Side-Lying)

3 Sets x 15 Reps

Dumbbell Pronation (Side-Lying)

3 Sets x 15 Reps

Air Bike

3 Sets x 15 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Barbell Squat

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Calf Press On Leg Press

5 Sets x 8 Reps

Hack Squat (Reverse Position)

5 Sets x 8 Reps

Machine Leg Extension

5 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Cable Pull Through

5 Sets x 8 Reps

Dumbbell Plie Squat

5 Sets x 8 Reps

Donkey Calf Raise

5 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Kettlebell Dead Clean

3 Sets x 8 Reps

Kettlebell Windmill

3 Sets x 8 Reps

Kettlebell Arnold Press

3 Sets x 8 Reps

Kettlebell Thruster

3 Sets x 8 Reps

Kettlebell Pistol Squat

3 Sets x 8 Reps

Kettlebell One-Arm Row

3 Sets x 8 Reps

Kettlebell One-Arm Overhead Squat

3 Sets x 8 Reps