Cable Tricep Pushdown (V-Bar)

6 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension

6 Sets x 8 Reps

Tricep Push-Up

4 Sets x 20 Reps

Dumbbell Alternating Kickback

4 Sets x 20 Reps

Dumbbell Incline Fly

5 Sets x 12 Reps

Single-Leg Push-Up

2 Sets x 20 Reps

Dumbbell Bench Press (Reverse Grip)

5 Sets x 10 Reps

Smith Machine Decline Bench Press (Close Grip)

4 Sets x 12 Reps

Weighted Side Bend

8 Sets x 10 Reps

Elliptical Training

1 Set

Machine Leg Press

8 Sets x 10 Reps

Machine Calf Raise

10 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 30 Reps

Barbell Stiff-Leg Deadlift

6 Sets x 20 Reps

Kettlebell Single-Leg Deadlift

2 Sets x 20 Reps

Side Step-Up

6 Sets x 10 Reps

Barbell Shrug

6 Sets x 10 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

6 Sets x 8 Reps

Machine Reverse Fly

8 Sets x 10 Reps

Kettlebell Thruster

2 Sets x 28 Reps

Dumbbell Seated Alternating Front Raise

4 Sets x 10 Reps

Cable Seated Row to Neck

5 Sets x 14 Reps

Walking

1 Set

Crunch

5 Sets x 10 Reps

Bodyweight Lunge

4 Sets x 20 Reps

Leg Pull-In

4 Sets x 20 Reps

Toe Touches

4 Sets x 20 Reps

Mountain Climber

4 Sets x 20 Reps

Frog Sit-Up

2 Sets x 20 Reps

Forearm Plank with Hip Abduction

5 Sets x 8 Reps

Kettlebell Renegade Row

4 Sets x 10 Reps

Kettlebell Sumo High Pull

4 Sets x 10 Reps

Kettlebell Seated Press

4 Sets x 20 Reps

Machine Lat Pulldown

6 Sets x 12 Reps

Kettlebell Row

4 Sets x 10 Reps

Kettlebell Alternating Row

4 Sets x 10 Reps

Cable Incline Pulldown (Supine)

5 Sets x 10 Reps

Dumbbell Bicep Curl (Supine)

6 Sets x 8 Reps

Dumbbell Inner Bicep Curl

4 Sets x 12 Reps

Deadlift to Bicep Curl

2 Sets x 20 Reps

Cable Squat Curl

2 Sets x 20 Reps

Roman Chair Rotational Knee Raise

5 Sets x 20 Reps

Indoor Cycling

1 Set