Rowing

1 Set

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Barbell Military Press

4 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 10 Reps

Cable Wood Chop

3 Sets x 8 Reps

Indoor Cycling

1 Set

Machine Leg Extension

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

abs machine twist

3 Sets x 8 Reps

Barbell Squat

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Barbell Standing Calf Raise

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Rowing

1 Set

Barbell Incline Bench Press

4 Sets x 8 Reps

Machine Bench Press

5 Sets x 8 Reps

Machine Shoulder Press

5 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Dumbbell Alternating Front Raise

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Machine Fly

3 Sets x 8 Reps

Indoor Cycling

1 Set

Barbell Deadlift

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Row

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl

4 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 8 Reps