Walking

1 Set

Barbell Rack Pull

1 Set

Cable Lat Pulldown (Wide Grip)

1 Set

Machine Lat Pulldown (Reverse Grip)

1 Set

Barbell Bent-Over Row (Reverse Grip)

1 Set

Cable Seated Row

1 Set

Cable Shoulder Extension

1 Set

Leg Raise

1 Set

Walking

1 Set

Dumbbell Bench Press

1 Set

Dumbbell Incline Bench Press

1 Set

Dumbbell Pullover

1 Set

Dumbbell Decline Bench Press

1 Set

Machine Fly

1 Set

Parallel Bar Leg Raise

1 Set

Step Machine

1 Set

Cable Tricep Pushdown (Rope)

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Cable Rope Overhead Tricep Extension

1 Set

Machine Dip

1 Set

Cable Bicep Curl

1 Set

EZ Bar Curl

1 Set

Machine Bicep Curl

1 Set

Dumbbell Alternating Bicep Curl

1 Set

Machine Ab Crunch

4 Sets x 20 Reps

Walking

1 Set

Back Hyperextension

1 Set

Leverage Machine High Row

1 Set

Leverage Machine Iso Row

1 Set

Machine Seated Row

1 Set

Dumbbell One-Arm Row

1 Set

Stability Ball Knee Tuck

5 Sets x 20 Reps

Step Machine

1 Set

Smith Machine Shoulder Press

5 Sets x 12 Reps

Smith Machine Rear Shoulder Press

5 Sets x 12 Reps

Dumbbell Bent-Over Raise

5 Sets x 12 Reps

Machine Reverse Fly

5 Sets x 12 Reps

Machine Deltoid Raise

5 Sets x 12 Reps

Barbell Ab Rollout (Kneeling)

5 Sets x 15 Reps

Walking

1 Set

Plank

5 Sets

Leg Raise

5 Sets x 20 Reps

Weight Plate Russian Twist

5 Sets x 20 Reps

Parallel Bar Leg Raise

5 Sets x 20 Reps

Cable High Cross-Over

4 Sets x 15 Reps

Cable Lower Chest Raise

5 Sets x 15 Reps

Walking

1 Set

Bodyweight Wall Squat

1 Set

Barbell Squat

1 Set

Machine Leg Extension

1 Set

Machine Leg Curl (Prone)

1 Set

Machine Leg Press

1 Set

Calf Press On Leg Press

1 Set

Machine Seated Calf Raise

1 Set

Plank

1 Set