Treadmill Running

1 Set

Barbell Overhead Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Press (Close Grip)

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Plank

1 Set

Bridge

1 Set

Jackknife Sit-Up

1 Set x 1 Rep

Treadmill Running

1 Set

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Barbell 1/2 Squat

3 Sets x 8 Reps

Barbell Lunge

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Barbell Deep Squat

1 Set x 1 Rep

Bodyweight Calf Raise

1 Set x 1 Rep

Treadmill Running

3 Sets

Treadmill Running

3 Sets

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Treadmill Running

1 Set

Treadmill Running

1 Set

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Front Incline Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Bench Push-Up

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Stability Ball Pull-In

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Toe Touches

3 Sets x 15 Reps

Treadmill Running

3 Sets

Running

3 Sets