Running

1 Set

Barbell Squat

2 Sets x 8 Reps

Barbell Squat

6 Sets x 6 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Bench Press

2 Sets x 10 Reps

Barbell Bench Press

4 Sets x 8 Reps

Barbell Curl

4 Sets x 10 Reps

Decline Crunch

4 Sets x 15 Reps

Running

1 Set

Barbell Deadlift

2 Sets x 8 Reps

Barbell Deadlift

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Barbell Military Press

4 Sets x 8 Reps

Back Hyperextension

3 Sets x 12 Reps

Running

1 Set

Barbell Bench Press

2 Sets x 8 Reps

Barbell Bench Press

6 Sets x 6 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Squat

2 Sets x 10 Reps

Barbell Squat

4 Sets x 8 Reps

Hanging Leg Raise

4 Sets x 15 Reps