Indoor Cycling

1 Set

Machine Leg Extension

4 Sets x 15 Reps

Barbell Deep Squat

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Barbell Deep Squat

3 Sets x 8 Reps

Indoor Cycling

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Machine Deltoid Raise

4 Sets x 10 Reps

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Decline Crunch

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Indoor Cycling

1 Set

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Indoor Cycling

1 Set

Weighted Pull-Up

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Upper Row

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Indoor Cycling

1 Set

Push-Up

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Decline Crunch

4 Sets x 10 Reps

Machine Incline Chest Press

4 Sets x 10 Reps