Treadmill Running

1 Set

Barbell Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Preacher Curl Machine

5 Sets x 8 Reps

Indoor Cycling

1 Set

Crunch

3 Sets x 30 Reps

Leg Raise

3 Sets x 20 Reps

Weight Plate Rotation

3 Sets x 30 Reps

Plank

3 Sets

Hanging Leg Raise

3 Sets x 8 Reps

Running

1 Set

Treadmill Running

1 Set

Indoor Cycling

1 Set

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Machine Bench Press

5 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Lower Chest Raise

3 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Sit-Up

3 Sets x 10 Reps

Plank

3 Sets

Treadmill Running

1 Set

Running

1 Set

Rowing

1 Set

Indoor Cycling

1 Set

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

5 Sets x 8 Reps

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Leg Extension

5 Sets x 10 Reps

Bodyweight Lunge

3 Sets x 8 Reps

Mountain Climber

3 Sets x 8 Reps

Bodyweight Walking Lunge

1 Set x 10 Reps

Sit-Up

1 Set x 60 Reps

Push-Up

1 Set x 60 Reps

Treadmill Running

1 Set

Running

1 Set

Smith Machine Bent-Over Row

3 Sets x 10 Reps

Machine Lat Pulldown

5 Sets x 10 Reps

Machine Seated Row

5 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 8 Reps

Push-Up

2 Sets x 60 Reps

Sit-Up

3 Sets x 30 Reps

Alternating Heel Touch

3 Sets x 30 Reps

Plank

3 Sets

Treadmill Running

1 Set

Machine Assisted Dip

3 Sets x 8 Reps

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Tricep Extension

5 Sets x 10 Reps

Sit-Up

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Alternating Heel Touch

3 Sets x 10 Reps

Plank

3 Sets

Smith Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 8 Reps

Cable External Rotation

3 Sets x 8 Reps

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 10 Reps

Sit-Up

3 Sets x 10 Reps

Mountain Climber

3 Sets x 10 Reps

Treadmill Running

1 Set

Push-Up

1 Set x 62 Reps

Sit-Up

1 Set x 56 Reps

Running

1 Set

Plank

1 Set