Elliptical Training

1 Set

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Preacher Curl

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

8 Sets x 14 Reps

Elliptical Training

1 Set

Machine Seated Calf Raise

5 Sets x 10 Reps

Bodyweight Calf Raise

5 Sets x 20 Reps

Rear Pull-Up (Wide Grip)

5 Sets x 10 Reps

Weighted Tricep Dip

5 Sets x 10 Reps

Cable Seated Row

5 Sets x 10 Reps

Cable High Pulley Tricep Extension

5 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 10 Reps

Barbell Reverse Grip Tricep Extension

5 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip)

8 Sets x 14 Reps

Elliptical Training

1 Set

Barbell Deep Squat

4 Sets x 10 Reps

Bench Leg Raise (Supine)

4 Sets x 10 Reps

Barbell Clean Deadlift

4 Sets x 10 Reps

Sit-Up

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Barbell Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Machine Deltoid Raise

4 Sets x 8 Reps

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps