Barbell Squat

3 Sets x 4 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Single-Leg Press

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Single-Leg Calf Raise

3 Sets x 10 Reps

Bench Weighted Decline Crunch

2 Sets x 10 Reps

Long-Lever Plank

2 Sets

Barbell Bench Press

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 12 Reps

Dip

3 Sets x 8 Reps

Skullcrusher

3 Sets x 8 Reps

Egyptian Lateral Raise

3 Sets x 12 Reps

Cable Tricep Kickback

3 Sets x 20 Reps

Machine Assisted Pull-Up

3 Sets x 6 Reps

Cable Seated Row

3 Sets x 10 Reps

Cable Pullover

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

2 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Deadlift

3 Sets x 3 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Single-Leg Hip Thrust

2 Sets x 15 Reps

Prisoner Back Extension

2 Sets x 8 Reps

Single-Leg Calf Push

3 Sets x 8 Reps

Weighed L-Sit Hold

3 Sets x 8 Reps

Treadmill Running

1 Set

Overhead Press

4 Sets x 4 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Crossover

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 5 Reps

Walking

1 Set

Omni-Grip Lat Pulldown

3 Sets x 10 Reps

Chest-Supported Row

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Incline Dumbbell Shrug

3 Sets x 15 Reps

Machine Reverse Fly

2 Sets x 15 Reps

Pronated/Supinated a url

3 Sets x 10 Reps