Elliptical Training

1 Set

Smith Machine Deadlift

6 Sets x 15 Reps

dumbbell Romanian dead lift

4 Sets x 15 Reps

Dumbbell Reverse Lunge

4 Sets x 20 Reps

Kettlebell One-Arm Clean and Jerk

8 Sets x 15 Reps

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 15 Reps

abs with knees

3 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Leg Press

5 Sets x 15 Reps

Smith Machine Decline Bench Press

8 Sets x 15 Reps

Smith Machine Bent-Over Row

5 Sets x 15 Reps

Dumbbell One-Arm Lateral Raise

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Cable Cross-Over

5 Sets x 15 Reps

Barbell Pullover

5 Sets x 15 Reps

Dumbbell Seated Alternating Hammer Curl

5 Sets x 15 Reps

Dumbbell Seated Tricep Press

5 Sets x 15 Reps

Dumbbell One-Arm Incline Curl

5 Sets x 15 Reps

abs with knees

3 Sets x 15 Reps

Elliptical Training

1 Set

Smith Machine Squat

5 Sets x 15 Reps

Kettlebell One-Arm Swing

5 Sets x 20 Reps

side squat

8 Sets x 15 Reps

Kettlebell Single-Leg Deadlift

8 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Crunch

3 Sets x 15 Reps

Oblique Crunch

6 Sets x 15 Reps

Plank

3 Sets

Side Bridge

6 Sets

Leg Pull-In

3 Sets x 15 Reps

leg raise and hold

3 Sets

Elliptical Training

1 Set

Machine Assisted Pull-Up

3 Sets x 15 Reps

Push-Up (Wide Hand)

3 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Cable Seated Row

5 Sets x 15 Reps

Cable V Bar Pulldown

5 Sets x 15 Reps

Cable Rope Face Pull

5 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Dumbbell Incline Curl

5 Sets x 15 Reps

Single-Leg Bench Dip

4 Sets x 15 Reps

Machine Seated Tricep Dip

4 Sets x 15 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps