Barbell Bench Press

5 Sets x 5 Reps

Machine Fly

3 Sets x 10 Reps

Barbell Decline Bench Press

5 Sets x 5 Reps

Cable Cross-Over

3 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Elliptical Training

1 Set

Treadmill Running

1 Set

Bodyweight Walking Lunge

3 Sets x 15 Reps

Bodyweight Step-Up

3 Sets x 15 Reps

Forward Step-Up

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 10 Reps

Crunch

3 Sets x 15 Reps

Rotational Crunch

3 Sets x 15 Reps

Bench Crunch

3 Sets x 15 Reps

Indoor Cycling

1 Set

Machine Assisted Pull-Up

5 Sets x 5 Reps

Cable Seated Row

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 20 Reps

Cable Upright Row

3 Sets x 10 Reps

Cable Front Raise

3 Sets x 10 Reps

Cable Deltoid Raise

3 Sets x 10 Reps

Cable Internal Rotation

3 Sets x 10 Reps

Cable External Rotation

3 Sets x 10 Reps

Rowing

1 Set

Stationary Bike

1 Set

Treadmill Running

1 Set

Treadmill Running

1 Set

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Machine Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Elliptical Training

1 Set

Elliptical Training

1 Set

Rotational Crunch

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Oblique Crunch

3 Sets x 8 Reps

Sit-Up

3 Sets x 8 Reps

Bench Crunch

3 Sets x 8 Reps

Stability Ball Crunch

3 Sets x 8 Reps

Walking

1 Set