Barbell Squat

5 Sets x 10 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Seated Leg Curl

3 Sets x 15 Reps

Smith Machine Split Squat

2 Sets x 25 Reps

Machine Single-Leg Extension

4 Sets x 10 Reps

Machine Single-Leg Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip)

6 Sets x 12 Reps

Cable Seated Row

3 Sets x 8 Reps

Smith Machine Shrug

3 Sets x 8 Reps

Dumbbell Alternating Front Raise

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 10 Reps

Oblique Crunch

3 Sets x 10 Reps

Decline Crunch

3 Sets x 10 Reps

Sit-Up

3 Sets x 10 Reps

Dumbbell Tricep Extension

5 Sets x 12 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

5 Sets x 20 Reps

Dumbbell Rotational Bench Press

5 Sets x 8 Reps

Walking

1 Set

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 14 Reps

Dumbbell Incline Fly

3 Sets x 14 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 8 Reps

Dumbbell Decline Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell One-Arm Fly

3 Sets x 8 Reps