Walking

1 Set

Barbell Squat

4 Sets x 15 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Walking

1 Set

Dumbbell Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Reverse Fly

3 Sets x 8 Reps

Cable Leg Kickback

3 Sets x 15 Reps

Glute Kickback (Kneeling)

3 Sets x 20 Reps

Cable Pull Through

3 Sets x 12 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Crunch

3 Sets x 20 Reps

Plank

3 Sets

Seated Leg Tuck

3 Sets x 20 Reps

Walking

1 Set

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell Seated Hammer Curl

3 Sets x 10 Reps

Dumbbell One-Arm Seated Curl

3 Sets x 10 Reps

Dumbbell Spider Curl

3 Sets x 8 Reps

Smith Machine Bench Press

3 Sets x 12 Reps

Machine Inner Chest Press

3 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Machine Fly

3 Sets x 8 Reps

Stationary Bike

1 Set

Walking

1 Set

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 10 Reps

Hack Squat

3 Sets x 12 Reps

Bodyweight Lunge

3 Sets x 15 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Single-Leg Glute Bridge

3 Sets x 10 Reps

Cable Hip Abduction

3 Sets x 12 Reps

Hip Adduction

3 Sets x 10 Reps