Walking

1 Set

Push-Up

1 Set x 50 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Push-Up

3 Sets x 25 Reps

Walking

1 Set

90/90 Hamstring Stretch

1 Set

Glute Stretch

1 Set

Wall Calf Stretch

1 Set x 8 Reps

Hip Stretch

1 Set x 8 Reps

Quadricep Stretch

3 Sets x 8 Reps

Barbell Squat

4 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Bodyweight Side Lunge

3 Sets x 15 Reps

Kettlebell Goblet Squat

3 Sets x 20 Reps

Dumbbell Calf Raise

4 Sets x 12 Reps

Walking

1 Set

Rocky Pull-Up

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Reverse Fly

3 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Walking

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Walking

1 Set

Barbell Curl

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Dumbbell Spider Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 15 Reps

Bench Dip

3 Sets x 15 Reps

Walking

1 Set

Leg Raise

2 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 12 Reps

Plank

2 Sets

Road Cycling

1 Set