Aerobics

1 Set

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Aerobics

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Pullover

3 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Barbell Curl

3 Sets x 12 Reps

Leg Raise

3 Sets x 20 Reps

Plank

3 Sets

Aerobics

1 Set

Barbell Squat

4 Sets x 10 Reps

Barbell Lunge

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Jackknife Sit-Up

3 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 15 Reps