Machine Leg Extension

4 Sets x 20,20,15,15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Deep Squat

4 Sets x 15,12,10,8 Reps

Machine Leg Press

3 Sets x 15,12,10 Reps

Dumbbell Walking Lunge

3 Sets x 20 Reps

Barbell Romanian Deadlift From Deficit

3 Sets x 12 Reps

Machine Leg Extension

1 Set x 30 Reps

Machine Leg Curl (Prone)

1 Set x 30 Reps

Sit-Up

2 Sets x 50 Reps

Running

1 Set

Dumbbell Bench Press

4 Sets x 15,12,1,8 Reps

Barbell Incline Bench Press

4 Sets x 15,12,10,8 Reps

Incline Push-Up Depth Jump

4 Sets x 20 Reps

Dumbbell Fly

4 Sets x 15,15,10,10 Reps

Cable Cross-Over

1 Set x 30 Reps

Dip

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 30 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15,12,10 Reps

Cable Tricep Pushdown (Rope)

1 Set x 30 Reps

Running

1 Set

Pull-Up

1 Set

Machine Lat Pulldown (Reverse Grip)

4 Sets x 15,12,10,8 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 30 Reps

Machine Inverted Row (Feet Elevated)

4 Sets x 15,12,10,8 Reps

Cable Rope Seated Row

4 Sets x 20 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15,12,10 Reps

EZ Bar Curl

3 Sets x 15,12,10 Reps

EZ Bar Curl

1 Set x 30 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Decline Crunch

3 Sets x 30 Reps

Running

1 Set

Dumbbell Seated Arnold Press

4 Sets x 15,12,10,8 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Barbell Shoulder Press

3 Sets x 15 Reps

Barbell Shoulder Press

1 Set x 30 Reps

Dumbbell Shoulder Shrug

4 Sets x 20,15,12,10 Reps

Sit-Up

2 Sets x 50 Reps

Running

1 Set