Rowing

1 Set

Indoor Cycling

1 Set

Plank

3 Sets

Side Bridge

3 Sets

Standing Trunk Rotation

3 Sets x 5 Reps

Back Stretch

3 Sets x 5 Reps

Extended Arm Child Pose

3 Sets x 5 Reps

Alternating Leg Bridge

3 Sets x 5 Reps

Bridge

3 Sets

Cross Leg Erector Spinae

3 Sets

Cross-Leg Side Stretch (Supine)

3 Sets x 5 Reps

Kneeling Hip Flexor

3 Sets x 5 Reps

Abdominal Hip Roll

3 Sets x 5 Reps

Barbell Squat

5 Sets x 8 Reps

Kettlebell Goblet Squat

4 Sets x 25 Reps

Dumbbell Lunge

3 Sets x 5 Reps

Machine Leg Press

5 Sets x 5 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 5 Reps

Weighted Side Bend

3 Sets x 25 Reps

Parallel Bar Hip Raise

3 Sets x 5 Reps

Side Bridge

3 Sets

Plank

3 Sets

Treadmill Running

1 Set

Barbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Decline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Cable Cross-Over

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Machine Fly

3 Sets x 5 Reps

Machine Inner Chest Press

3 Sets x 5 Reps

Single-Leg Bench Dip

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 20 Reps

Treadmill Running

1 Set

Weighted Pull-Up

3 Sets x 8 Reps

Pull-Up

5 Sets x 5 Reps

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable V Bar Pulldown

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 5 Reps

Cable Standing Row

4 Sets x 5 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Cable One-Arm Rotational Row

4 Sets x 10 Reps

Barbell Row

3 Sets x 12 Reps

Barbell One-Arm Row

3 Sets x 12 Reps

Machine Seated Row

5 Sets x 5 Reps

Cable Seated Row

3 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Dumbbell Walking Lunge

3 Sets x 20 Reps

Kettlebell Goblet Squat

4 Sets x 25 Reps

Dumbbell Step-Up

3 Sets x 15 Reps

Decline Crunch

3 Sets x 30 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 5 Reps

Leg Raise

3 Sets x 15 Reps

Plank

3 Sets

Side Bridge

3 Sets

Parallel Bar Leg Raise

3 Sets x 5 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press

5 Sets x 5 Reps

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell Alternating Front Raise

3 Sets x 10 Reps

Barbell Shrug

5 Sets x 5 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

Cable One-Arm Reverse Fly

4 Sets x 10 Reps

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 15 Reps

Plank

3 Sets

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

Side Bridge

3 Sets

Machine Shoulder Press

3 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 5 Reps

Rowing

1 Set

Indoor Cycling

1 Set

Kettlebell One-Arm Military Press

3 Sets x 10 Reps

Kettlebell Thruster

3 Sets x 15 Reps

Dumbbell Shoulder Raise

3 Sets x 5 Reps

Rope Swing

4 Sets x 15 Reps

Weight Plate Russian Twist

3 Sets x 5 Reps

Plank

3 Sets

Side Bridge

3 Sets

Side Bridge

3 Sets

Dumbbell Side Bend

3 Sets x 5 Reps

Rotational Crunch

3 Sets x 5 Reps

Alternating Floor Leg Raise

3 Sets x 5 Reps

Bent Knee Hundreds

3 Sets x 5 Reps

Single-Leg Glute Bridge

3 Sets x 5 Reps

Extended Arm Child Pose

3 Sets x 5 Reps

Barbell Preacher Curl

3 Sets x 5 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 5 Reps

Barbell Curl

3 Sets x 5 Reps

Dumbbell Concentration Curl

3 Sets x 5 Reps

Cable Bicep Curl

3 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 5 Reps

Cable Shoulder Extension

3 Sets x 5 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 5 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 5 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 5 Reps