Treadmill Running

1 Set

Machine Fly

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 10 Reps

Dumbbell Alternating Incline Curl

3 Sets x 20 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Barbell Curl

4 Sets x 10 Reps

Treadmill Running

1 Set

Dumbbell Lunge

4 Sets x 20 Reps

Barbell Deep Squat

4 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 20 Reps

Machine Leg Extension

4 Sets x 25 Reps

Machine Calf Raise

4 Sets x 20 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Treadmill Running

1 Set

Machine Ab Crunch

3 Sets x 15 Reps

Treadmill Running

1 Set

Barbell Romanian Deadlift

3 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Pull-Up

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Barbell Shrug

4 Sets x 15 Reps

Weight Plate Front Raise

4 Sets x 50 Reps

Cable Deltoid Raise

4 Sets x 20 Reps