Treadmill Running

1 Set

Back Hyperextension

3 Sets x 15 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Hack Squat

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Step Machine

1 Set

Machine Hip Abduction

4 Sets x 30 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Barbell Sumo Deadlift

4 Sets x 15 Reps

Machine Single-Leg Press

4 Sets x 15 Reps

Smith Machine Squat

4 Sets x 15 Reps

Machine Kneeling Leg Curl

4 Sets x 15 Reps

Glute Kickback (Kneeling)

4 Sets x 15 Reps

Elliptical Training

1 Set

Cable Rear Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable Elevated Row

3 Sets x 15 Reps

Cable One-Arm Row

3 Sets x 15 Reps

Machine Fly

3 Sets x 15 Reps

Dumbbell Alternating Front Raise

3 Sets x 15 Reps

Machine Bench Press

3 Sets x 15 Reps

Machine Incline Chest Press

3 Sets x 15 Reps

Machine Reverse Fly

3 Sets x 15 Reps

Machine Shoulder Press

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Inner Bicep Curl

3 Sets x 15 Reps

Dumbbell Tricep Extension

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps