Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Machine Fly

3 Sets x 15 Reps

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Machine Incline Chest Press

4 Sets x 15 Reps

Machine Decline Chest Press

4 Sets x 15 Reps

Dumbbell Pullover

3 Sets x 15 Reps

Walking

1 Set

Back Hyperextension

4 Sets x 15 Reps

Machine Vertical Row (Close Grip)

5 Sets x 15 Reps

Cable Seated Row

3 Sets x 15 Reps

Dumbbell One-Arm Row

3 Sets x 15 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 15 Reps

Cable V Bar Pulldown

3 Sets x 15 Reps

Treadmill Running

1 Set

Machine Leg Extension

3 Sets x 25 Reps

Barbell Squat

5 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Dumbbell Side Bend

3 Sets x 10 Reps

Machine Shoulder Press

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Reverse Fly

4 Sets x 15 Reps

Cable Reverse Fly

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Walking

1 Set

Decline Crunch

3 Sets x 10 Reps

Calf Press On Leg Press

5 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Single-Leg Curl

3 Sets x 10 Reps

Back Hyperextension

4 Sets x 15 Reps

Barbell Hip Thrust

4 Sets x 20 Reps

Cable Dual Overhead Curl

3 Sets x 20 Reps

Preacher Curl Machine

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Concentration Curl

2 Sets x 25 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps