Rowing

3 Sets

Barbell Bench Press

6 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 6 Reps

Dumbbell Seated Arnold Press

3 Sets x 6 Reps

Barbell Military Press

3 Sets x 6 Reps

Dip

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Elliptical Training

3 Sets

Barbell Deadlift

6 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 6 Reps

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 10 Reps

Pull-Up

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 6 Reps

Barbell Reverse Curl

3 Sets x 10 Reps

Indoor Cycling

3 Sets

Barbell Squat

6 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 6 Reps

Smith Machine Single-Leg Calf Raise

3 Sets x 6 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Parallel Bar Leg Raise

3 Sets x 12 Reps

Plank

3 Sets