Machine Leg Press

5 Sets x 12 Reps

Rotator cuff dumbell raises

4 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Machine Bench Press

5 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Bodyweight Calf Raise

4 Sets x 25 Reps

Bench Dip

4 Sets x 12 Reps

Indoor Cycling

1 Set

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Barbell Hip Thrust

4 Sets x 10 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 12 Reps

Dumbbell Hamstring Curl

5 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Dumbbell Supernated 21s

3 Sets x 21 Reps

Parallel Bar Leg Raise

5 Sets x 12 Reps

Barbell Squat

5 Sets x 10 Reps

Barbell Bench Press

4 Sets x 15 Reps

Bench Dip

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 15 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Leg Raise

3 Sets x 10 Reps

Plank

3 Sets

Stationary Bike

1 Set

T Bar Row

5 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Barbell Spider Curl

4 Sets x 10 Reps

Glute/Hamstring Raise

5 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 12 Reps

Cable Rope Face Pull

5 Sets x 12 Reps

Cable Seated Row

4 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 10 Reps

Parallel Bar Leg Raise

5 Sets x 10 Reps

Stationary Bike

1 Set