Barbell Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Arm Circles

4 Sets x 12 Reps

Running

1 Set

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Dip

4 Sets x 25 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Running

1 Set

Barbell Deadlift

4 Sets x 12 Reps

Gironda Sternum Pull-Up

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 30 Reps

Cable Reverse Curl

4 Sets x 12 Reps

Running

1 Set

Decline Bench Weighted Twist

5 Sets x 50 Reps

Leg Raise

4 Sets x 16 Reps

Sit-Up

2 Sets x 50 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Hanging Knee Raise

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Behind the Back Shrug

4 Sets x 12 Reps

Running

1 Set