Rowing

1 Set

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Machine Assisted Chin-Up

3 Sets x 8 Reps

Diverging Seated Row

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 8 Reps

Elliptical Training

1 Set

Walking

1 Set

Leg Raise

3 Sets x 16 Reps

Decline Crunch

3 Sets x 12 Reps

Sit-Up

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 16 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Plank

3 Sets

in out ups

3 Sets x 8 Reps

Step Machine

1 Set

Elliptical Training

1 Set

pushups

3 Sets x 8 Reps

Box Jump Multiple Response

3 Sets x 8 Reps

Machine Seated Tricep Dip

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Burpee

1 Set

high knees

1 Set

Walking

1 Set

Rowing

1 Set

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Tricep Extension (Supine)

3 Sets x 6 Reps

Machine Fly

3 Sets x 6 Reps

Machine Assisted Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Elliptical Training

1 Set

Walking

1 Set

Smith Machine Squat

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

glute machine

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Single-Leg Calf Press

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Cable Hip Abduction

3 Sets x 8 Reps

Machine Hip Abduction

3 Sets x 8 Reps