Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

3 Sets x 12 Reps

Machine Fly

2 Sets x 12 Reps

Cable Cross-Over

2 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Elliptical Training

1 Set

Smith Machine Squat

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 15 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise

3 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Rowing

5 Sets

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Machine Row

2 Sets x 12 Reps

Dumbbell One-Arm Row

2 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 25 Reps

Elliptical Training

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Tricep P/Down Str8 Bar

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Tri P/Down Rope

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Tricep Press (Close Grip)

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

Step Machine

1 Set

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Barbell Upright Row

3 Sets x 12 Reps

Cable External Rotation

3 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 20 Reps

Elliptical Training

1 Set

Step Machine

1 Set

Walking

1 Set

Elliptical Training

5 Sets

Indoor Cycling

1 Set

Road Cycling

5 Sets

Rowing

1 Set

Mountain Biking

5 Sets

Swimming

1 Set