Walking

1 Set

Barbell Squat

4 Sets x 8 Reps

Machine Leg Press (Wide Stance)

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Hip Abduction

3 Sets x 15 Reps

Machine Hip Adduction

3 Sets x 15 Reps

Barbell Rack Pull

3 Sets x 10 Reps

Machine Assisted Pull-Up

4 Sets x 12 Reps

Cable Seated Row

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

T Bar Row

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Weight Plate Russian Twist

2 Sets x 15 Reps

Plank

2 Sets

Dumbbell Seated Wrist Curl

5 Sets x 10 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Weight Plate High Front Raise

4 Sets x 10 Reps

Cable Seated Rotation (Stability Ball)

3 Sets x 12 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Dip

4 Sets x 12 Reps

Barbell Rear Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

3 Sets x 10 Reps