Rowing

1 Set

Push-Up

3 Sets x 10 Reps

Hundreds

3 Sets x 15 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Machine Fly

3 Sets x 15 Reps

Plank

3 Sets

Bridge

3 Sets

Stationary Bike

1 Set

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 10 Reps

Barbell Row

4 Sets x 10 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Sworkit: Cardio

1 Set

Treadmill Running

1 Set

Barbell Glute Bridge

3 Sets x 10 Reps

Leg Raise

3 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 5 Reps

Barbell Shoulder Press

3 Sets x 10 Reps

Plank

3 Sets

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 10 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Abdominal Hip Roll

3 Sets x 10 Reps

V-Up

3 Sets x 10 Reps