Rowing

1 Set

Dumbbell Bench Press

4 Sets x 5 Reps

Dumbbell Fly

4 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press

4 Sets x 5 Reps

Dumbbell Lateral Raise

4 Sets x 5 Reps

Cable Seated Row to Neck

4 Sets x 5 Reps

Dumbbell Shoulder Shrug

4 Sets x 5 Reps

Rowing

1 Set

Barbell Deadlift

4 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 5 Reps

Cable Seated Row

4 Sets x 5 Reps

Dumbbell Seated Bicep Curl

4 Sets x 5 Reps

Barbell Reverse Curl

4 Sets x 5 Reps

Cable Shoulder Extension

4 Sets x 5 Reps

Dumbbell Incline Tricep Extension

4 Sets x 5 Reps

Rowing

1 Set

Barbell Squat

4 Sets x 5 Reps

Machine Leg Extension

4 Sets x 5 Reps

Machine Leg Curl (Prone)

4 Sets x 5 Reps

Machine Leg Press

4 Sets x 5 Reps

Machine Seated Calf Raise

4 Sets x 5 Reps

Machine Back Extension

4 Sets x 5 Reps

Cable Seated Crunch

4 Sets x 5 Reps

Cable Oblique Crunch

4 Sets x 5 Reps

Walking

1 Set

Plyo Box Reverse Lunge to Step Up

3 Sets x 8 Reps

Elk Shape Lateral Raise

1 Set x 12 Reps

Plank

3 Sets