Treadmill Running

1 Set

Machine Fly

3 Sets x 20 Reps

Machine Bench Press

3 Sets x 20 Reps

Dumbbell Incline Press on Stability Ball

3 Sets x 20 Reps

Dumbbell Cuban Press

3 Sets x 20 Reps

Dumbbell Front Raise

3 Sets x 20 Reps

Dumbbell Lateral Raise

3 Sets x 20 Reps

Dumbbell One-Arm Arnold Press

3 Sets x 20 Reps

Machine Tricep Extension

3 Sets x 20 Reps

Parallel Bar Hip Raise

3 Sets x 20 Reps

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell High Curl

4 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Treadmill Running

1 Set

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Hack Calf Raise

3 Sets x 12 Reps

Hack Squat

3 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Plank

3 Sets

Parallel Bar Hip Raise

3 Sets x 12 Reps

Treadmill Running

1 Set

Machine Reverse Fly

3 Sets x 12 Reps

Leverage Shoulder Press

3 Sets x 12 Reps

Weight Plate Front Raise

3 Sets x 12 Reps

Weight Plate High Front Raise

3 Sets x 12 Reps

Weight Plate Shrug

3 Sets x 12 Reps

Machine Hammer Curl

3 Sets x 12 Reps

Machine Bicep Curl (Reverse Grip)

3 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 12 Reps

Parallel Bar Hip Flexion

3 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Bench Press

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Machine Bench Press

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Cable Upper Row

3 Sets x 12 Reps

Climber Pull-Up

3 Sets x 12 Reps

Plank

3 Sets

Stability Ball Trunk Rotation

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Tricep Push-Up

3 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Plank

3 Sets

Weight Plate Front Raise

3 Sets x 12 Reps

Clap Push-Up

3 Sets x 12 Reps

Weight Plate Reverse Curl

3 Sets x 12 Reps

Running

1 Set

Treadmill Running

1 Set

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Rotational Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Alternating Seated Curl

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell High Curl

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Lunge Tricep Extension

3 Sets x 10 Reps

Dumbbell Incline Tricep Extension

3 Sets x 12 Reps

Tricep Side Stretch

4 Sets x 12 Reps

Tricep Stretch

4 Sets x 12 Reps

Plank

4 Sets

Air Bike

3 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 12 Reps

Dumbbell Forward Lunge with Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Weight Plate High Front Raise

3 Sets x 12 Reps

Running

1 Set