Treadmill Running

1 Set

Pull-Up

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Rope Seated Row

4 Sets x 8 Reps

Back Hyperextension

4 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Hanging Knee Raise

3 Sets x 10 Reps

Treadmill Running

1 Set

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press

2 Sets x 8 Reps

Dumbbell Incline Fly

2 Sets x 10 Reps

Dip

3 Sets x 12 Reps

EZ Bar Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Curl

3 Sets x 10 Reps

Cable One-Arm Bicep Curl

3 Sets x 8 Reps

Treadmill Running

1 Set

Shoulder Circles

2 Sets x 30 Reps

Cable External Rotation

1 Set x 20 Reps

Cable Internal Rotation

1 Set x 20 Reps

Incline push up

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Reverse Fly

3 Sets x 8 Reps

Forearm Plank with Hip Abduction

3 Sets x 8 Reps

Treadmill Running

1 Set

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 6 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Plank

2 Sets

Side Plank

2 Sets x 8 Reps