Treadmill Running

1 Set

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Decline Press

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Plank

3 Sets

Yoga

1 Set

Treadmill Running

1 Set

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Prone Incline Shrug

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 15 Reps

Dumbbell Pullover

3 Sets x 15 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell Zottman Curl

3 Sets x 5 Reps

Plank

3 Sets

Yoga

1 Set

Treadmill Running

5 Sets

Dumbbell Squat

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Bench Hip Thrust

4 Sets x 12 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Plank

3 Sets

Yoga

1 Set

Treadmill Running

1 Set

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Cross Tricep Extension (Supine)

3 Sets x 12 Reps

Plank

3 Sets

Yoga

1 Set

Treadmill Running

1 Set

Dumbbell One-Arm Row

5 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Incline Row (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Reverse Bicep Curl

3 Sets x 15 Reps

Plank

3 Sets

Yoga

1 Set