Treadmill Running

1 Set

Dumbbell Bench Press

5 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Dip

5 Sets x 15 Reps

Dumbbell Fly

3 Sets x 12 Reps

Sit-Up

15 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Barbell Seated Tricep Extension

3 Sets x 12 Reps

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Pull-Up

3 Sets x 10 Reps

Cable Seated Row

5 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Push-Up

15 Sets x 20 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Machine Leg Press (Wide Stance)

5 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Treadmill Running

1 Set

Parallel Bar Leg Raise

15 Sets x 20 Reps

Barbell Squat

5 Sets x 15 Reps

Machine Calf Raise

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Drag Curl

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

5 Sets x 15 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Prisoner Squat

15 Sets x 20 Reps

Step Machine

3 Sets

Treadmill Running

3 Sets

Jacobs Ladder

3 Sets

(5) push-up, (10) sit-up, (10) air squat

3 Sets

Barbell Bench Press

5 Sets x 5 Reps

Barbell Squat

5 Sets x 5 Reps

Treadmill Running

1 Set

Weighted Pull-Up

5 Sets x 5 Reps

Barbell Deadlift

5 Sets x 5 Reps

Weighted Tricep Dip

5 Sets x 5 Reps