Walking

1 Set

Dumbbell Bent-Over Row

4 Sets x 15 Reps

T Bar Row

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 15 Reps

Preacher Curl Machine

4 Sets x 15 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

EZ Bar Close Grip Curl

4 Sets x 15 Reps

Barbell Spider Curl

4 Sets x 15 Reps

Barbell Bench Press (Close Grip)

4 Sets x 15 Reps

Dumbbell Incline Tricep Extension

4 Sets x 15 Reps

Walking

1 Set

Walking

1 Set

Barbell Bench Press

4 Sets x 15 Reps

Dumbbell Fly

4 Sets x 15 Reps

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Decline Press

4 Sets x 15 Reps

Machine Fly

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Leverage Incline Chest Press

3 Sets x 8 Reps

Jump Rope

1 Set

Walking

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Barbell Deadlift

4 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 15 Reps

Barbell Front Raise

4 Sets x 15 Reps

T Bar Row

4 Sets x 15 Reps

Arm Circles

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Bent-Over Reverse Fly

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Walking

1 Set

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

EZ Bar Incline Tricep Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Bicep Curl

4 Sets x 15 Reps

Preacher Curl Machine

4 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 15 Reps

Barbell Spider Curl

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Walking

1 Set

Walking

1 Set

Barbell Hip Thrust

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Barbell Front Squat

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Runner's Stretch

4 Sets x 15 Reps

Seated Hamstring Stretch

4 Sets x 15 Reps

Straddle Stretch

4 Sets x 15 Reps

Toe Touch Stretch

4 Sets x 15 Reps

Seated Wide Angle Pose

4 Sets x 15 Reps

Walking

1 Set

Walking

3 Sets