Indoor Cycling

1 Set

Push-Up

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Treadmill Running

1 Set

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Decline Crunch

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Plank

3 Sets

Air Bike

3 Sets x 8 Reps

Treadmill Running

1 Set

Chin-Up with Knee Raise

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Assisted Hyperextension

3 Sets x 12 Reps

Cable Rope Seated Row

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl

3 Sets x 8 Reps

Treadmill Running

1 Set

Kneeling Hip Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 15 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 8 Reps