Treadmill Running

1 Set

Dumbbell Lunge

4 Sets x 25 Reps

Barbell Deep Squat

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 25 Reps

Machine Leg Extension

3 Sets x 20 Reps

Smith Machine Hack Squat

4 Sets x 12 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell One-Arm Row

4 Sets x 12 Reps

Barbell Deadlift

3 Sets x 10 Reps

Pull-Up

1 Set

Weight Plate Shrug

4 Sets x 12 Reps

Machine Inverted Row

1 Set

Back Hyperextension

4 Sets x 12 Reps

Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Barbell Shoulder Pull (Prone)

4 Sets x 15 Reps

Dumbbell Seated One-Arm Arnold Press

3 Sets x 8 Reps

Barbell Bradford Rocky Press

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Hammer Curl

4 Sets x 15 Reps

Dumbbell Spider Curl

1 Set

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps

Decline Bench Weighted Twist

4 Sets x 20 Reps

Decline Crunch

4 Sets x 20 Reps

Treadmill Running

1 Set

Dumbbell Lunge

4 Sets x 25 Reps

Machine Leg Press

4 Sets x 25 Reps

Machine Leg Extension

3 Sets x 20 Reps

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 20 Reps

Machine Calf Raise

4 Sets x 20 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dip

1 Set

Dumbbell Bench Press

4 Sets x 12 Reps

Push-Up

1 Set

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Decline Fly

3 Sets x 8 Reps

Elevated Push-Up

1 Set