Rowing

1 Set

Pull-Up

4 Sets x 6 Reps

Superman

4 Sets

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Cable Standing Curl

3 Sets x 15 Reps

Step Machine

1 Set

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell Pullover

2 Sets x 12 Reps

Elevated Push-Up

2 Sets x 15 Reps

Medicine Ball One-Arm Push-Up

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Weighted Bench Dip

3 Sets x 15 Reps

Dip

3 Sets x 8 Reps

Rowing

1 Set

Rowing

1 Set

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Calf Press On Leg Press

3 Sets x 20 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Step Machine

1 Set

Rowing

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Cable Upright Row

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Reverse Fly

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Handstand Push-Up

2 Sets x 5 Reps

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Step Machine

1 Set

YOGA & DEEP STRETCH

1 Set x 1 Rep

Burpees

5 Sets x 10 Reps

Kettlebell Swings

5 Sets x 20 Reps

Sit-Up

5 Sets x 20 Reps

Push-Up

5 Sets x 20 Reps

Airsquat

5 Sets x 20 Reps

Weight Plate Russian Twist

5 Sets x 20 Reps

Hanging Knee Raise

5 Sets x 15 Reps

Plank

1 Set

Burpees

5 Sets x 10 Reps

Push-Up

5 Sets x 25 Reps

Reverse Crunch

5 Sets x 25 Reps

Plank

1 Set

Prone Row

5 Sets x 20 Reps

Mountain Climber

5 Sets x 30 Reps

One-Arm Dumbbell Shoulder Snatch

5 Sets x 10 Reps

Plank

1 Set

Superman

1 Set