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 Decline Fly

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 12 Reps

Walking

1 Set

90/90 Hamstring Stretch

1 Set

Glute Stretch

1 Set

Wall Calf Stretch

1 Set

Hip Stretch

1 Set

Quadricep Stretch

1 Set

Barbell Squat

4 Sets x 10 Reps

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Calf Raise

4 Sets x 15 Reps

Walking

1 Set

Cable V Bar Pulldown

3 Sets x 12 Reps

T Bar Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 8 Reps

Cable Seated 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

Cable Front Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Cable Upright Row

2 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Walking

1 Set

Barbell Curl

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Barbell Preacher 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

Decline Crunch

3 Sets x 12 Reps

Dumbbell Side Bend

2 Sets x 12 Reps

Road Cycling

1 Set