Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Weight Plate Shrug

4 Sets x 20 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Climber Pull-Up

4 Sets x 12 Reps

Barbell 1/2 Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Rocking Standing Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Treadmill Running

2 Sets

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly With A Twist

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Cable Drag Curl

4 Sets x 12 Reps

EZ Bar Close Grip Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Tricep Press (Supine)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Treadmill Running

2 Sets

Decline Crunch

4 Sets x 20 Reps

Bench Crunch

4 Sets x 12 Reps

Air Bike

4 Sets x 20 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Weight Plate Rotation

4 Sets x 15 Reps

Parallel Bar Hip Raise

4 Sets x 12 Reps

Plank

4 Sets

Sit-Up

4 Sets

Stability Ball Pull-In

3 Sets x 12 Reps