Elliptical Training

1 Set

Machine Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Press (Close Grip)

4 Sets x 15 Reps

Cable Cross-Over

4 Sets x 15 Reps

Cable Mid Chest Crossover

4 Sets x 15 Reps

Cable Lower Chest Raise

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 15 Reps

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Preacher Curl Machine

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Elliptical Training

1 Set

Machine Leg Extension

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Hip Adduction

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Incline Leg Press

4 Sets x 15 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Elliptical Training

1 Set

Overhead Press - Wide Grip

4 Sets x 15 Reps

Overhead Press - Close Grip

4 Sets x 15 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 15 Reps

Dumbbell Alternating Front Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 15 Reps

Dumbbell Incline Bench Row

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Barbell Upright Row

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 25 Reps

Weight Plate Rotation

4 Sets x 25 Reps

Bench Leg Raise (Supine)

4 Sets x 15 Reps

Cable Rope Face Pull

4 Sets x 15 Reps