Treadmill Running

1 Set

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Prisoner Squat

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Plank

3 Sets

Side Plank

3 Sets x 12 Reps

Side Plank

3 Sets x 12 Reps

Reverse Crunch

3 Sets x 12 Reps

Oblique Crunch

3 Sets x 12 Reps

Treadmill Running

1 Set

Elliptical Training

1 Set

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Kettlebell Military Press

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Deadlift

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Barbell Reverse Curls

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Stationary Bike

1 Set

Cable Rotation (Stability Ball)

2 Sets x 10 Reps

Spiderman plank crunch

2 Sets x 10 Reps

Air Bike

2 Sets x 10 Reps

Cross Body Crunch

2 Sets x 10 Reps

Swiss ball rollout

2 Sets x 10 Reps