Machine Fly

4 Sets x 15 Reps

Barbell Bench Press

5 Sets x 8 Reps

Weighted Tricep Dip

5 Sets x 5 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Push-Up (Wide Hand)

5 Sets x 20 Reps

Pull-Up

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Rope Lat Pulldown

3 Sets x 15 Reps

Treadmill Running

1 Set

Quadricep Stretch

3 Sets x 8 Reps

Barbell Squat

5 Sets x 8 Reps

Bodyweight Walking Lunge

4 Sets x 10 Reps

Machine Leg Extension

5 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 20 Reps

Barbell Deadlift

5 Sets x 8 Reps

Treadmill Running

1 Set

Cable Tricep Pushdown (Rope)

10 Sets x 12 Reps

Cable Rope Hammer Curl

10 Sets x 12 Reps

Dip

5 Sets x 8 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Cable Tricep Extension

4 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

5 Sets x 20 Reps

Treadmill Running

1 Set

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press

5 Sets x 20 Reps

Calf Press On Leg Press

5 Sets x 20 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

5 Sets x 8 Reps

Treadmill Running

1 Set

Barbell Shoulder Press

10 Sets x 10 Reps

Dumbbell Seated Shoulder Press

10 Sets x 10 Reps

Dumbbell Shoulder Raise

4 Sets x 15 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Fly

4 Sets x 25 Reps

Dip

5 Sets x 5 Reps

Calf Press On Leg Press

5 Sets x 20 Reps

Treadmill Running

1 Set

Walking

1 Set

Walking

1 Set