Treadmill Running

1 Set

Barbell Bench Press

3 Sets x 8 Reps

Dip

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Mid Chest Crossover

3 Sets x 12 Reps

Cable Lower Chest Raise

3 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Deadlift

4 Sets x 10 Reps

Chin-Up with Knee Raise

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

T Bar Row

3 Sets x 10 Reps

Cable Seated Row

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 12 Reps

Barbell Behind the Back Shrug

3 Sets x 20 Reps

Elliptical Training

1 Set

Barbell Squat

5 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps