Elliptical Training

1 Set

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press

6 Sets x 12,10,10,8,8,6 Reps

Dumbbell Fly

6 Sets x 12,10,10,8,8,6 Reps

Machine Fly

3 Sets

Dip

3 Sets

Crunch

3 Sets x 25 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Leg Raise

4 Sets x 20 Reps

Elliptical Training

1 Set

Machine Leg Extension

4 Sets x 25 Reps

Machine Leg Press

3 Sets x 50 Reps

Smith Machine Squat

4 Sets x 20 Reps

Smith Machine Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Hip Abductor

3 Sets x 15 Reps

Machine Seated Calf Raise

5 Sets x 75 Reps

Elliptical Training

1 Set

EZ Bar Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Barbell Spider Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dip

3 Sets

Cable Kneeling Crunch (Rope)

4 Sets x 30 Reps

Leg Raise

4 Sets x 30 Reps

Weight Plate Rotation

4 Sets x 20 Reps

Elliptical Training

1 Set

Pull-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Smith Machine Deadlift

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Inverted Row

3 Sets

Smith Machine Shrug

4 Sets x 20 Reps

Machine Calf Press

6 Sets x 25 Reps

Elliptical Training

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Leg Raise

3 Sets x 25 Reps

Weight Plate Rotation

4 Sets x 20 Reps

Elliptical Training

1 Set

Machine Leg Extension

4 Sets x 25 Reps

Machine Leg Press

3 Sets x 50 Reps

Smith Machine Squat

4 Sets x 20 Reps

Smith Machine Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Hip Abductor

3 Sets x 15 Reps

Machine Seated Calf Raise

5 Sets x 75 Reps