Elliptical Training

1 Set

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Dumbbell Walking Lunge

5 Sets x 20 Reps

Bridge

4 Sets

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Kneeling Hip Flexor

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 30 Reps

Air Bike

6 Sets x 15 Reps

Plank

3 Sets

Walking

1 Set

Elliptical Training

1 Set

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 10 Reps

Machine Deltoid Raise

3 Sets x 10 Reps

Dumbbell Alternating Reverse Fly

3 Sets x 10 Reps

Smith Machine Shrug

5 Sets x 12 Reps

Leverage Decline Chest Press

5 Sets x 15 Reps

Cable Bicep Curl

5 Sets x 10 Reps

Cable Rope Hammer Curl

5 Sets x 10 Reps

Cable Reverse Curl

3 Sets x 25 Reps

Running

1 Set

Treadmill Running

1 Set

EZ Bar Tricep Extension

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dip

10 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

EZ Bar Curl

5 Sets x 10 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Barbell Spider Curl

3 Sets x 15 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Leg Raise

4 Sets x 20 Reps

Leg Pull-In

3 Sets x 20 Reps

Weight Plate Russian Twist

3 Sets x 20 Reps

Treadmill Running

1 Set

Treadmill Running

1 Set

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Cable Seated Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Tricep Kickback

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Weighted Side Bend

3 Sets x 8 Reps

Crunch

3 Sets x 25 Reps

Leg Raise

3 Sets x 25 Reps

Elliptical Training

1 Set

Treadmill Running

1 Set

Barbell Incline Bench Press

6 Sets x 10 Reps

Barbell Bench Press

6 Sets x 12 Reps

Dumbbell Decline Fly

6 Sets x 10 Reps

Dumbbell Incline Bench Press

6 Sets x 10 Reps

Barbell Decline Bench Press

6 Sets x 10 Reps

Cable Cross-Over

4 Sets x 12 Reps

Indoor Cycling

1 Set