Bench Weighted Decline Crunch

4 Sets x 14 Reps

Weight Plate Russian Twist

4 Sets x 14 Reps

Parallel Bar Hip Raise

4 Sets x 14 Reps

Air Bike

4 Sets x 14 Reps

Leg Raise

4 Sets x 14 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Machine Assisted Dip

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Reverse Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 8 Reps

Walking

1 Set

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Machine Assisted Pull-Up

3 Sets x 8 Reps

Machine Assisted Chin-Up

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Chest Dips

3 Sets x 8 Reps

Machine Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Walking

1 Set

Hack Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Glute Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Treadmill Running

1 Set

Walking

1 Set

Yoga

2 Sets