Running

1 Set

Abdominal Pendulum

4 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Barbell Squat

5 Sets x 8 Reps

Dumbbell Lunge

5 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Barbell Glute Bridge

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Dumbbell Calf Raise

4 Sets x 8 Reps

Barbell Seated Calf Raise

4 Sets x 8 Reps

Barbell Curl

5 Sets x 8 Reps

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Bench Dip

4 Sets x 8 Reps

Handstand Push-Up

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Alternating Front Raise

5 Sets x 8 Reps

Barbell Upright Row

5 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Weight Plate Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Machine Bench Press

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Back Hyperextension

4 Sets x 8 Reps