Barbell Bench Press

4 Sets x 10 Reps

Machine Fly

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable External Rotation

3 Sets x 15 Reps

Indoor Cycling

1 Set

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 15 Reps

Barbell Squat

4 Sets x 6 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Machine Calf Raise

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 15 Reps

Machine Single-Leg Curl

3 Sets x 15 Reps

Indoor Cycling

1 Set

Back Hyperextension

3 Sets x 8 Reps

Machine Vertical Row (Reverse Grip)

3 Sets x 8 Reps

Barbell Deadlift

1 Set x 5 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Dumbell Lat Pullover

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Bicep Trifecta

3 Sets x 8 Reps

Preacher Curl Machine

3 Sets x 8 Reps

Indoor Cycling

1 Set

Barbell Curl

3 Sets x 6 Reps

Dumbell Waiter Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Cable Lying Tricep Extension

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Rocking Tricep Pushdown

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Indoor Cycling

1 Set