Treadmill Running

1 Set

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl (Stability Ball)

3 Sets x 12 Reps

Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Side Bend

3 Sets x 12 Reps

Crunch

3 Sets x 12 Reps

Treadmill Running

1 Set

Treadmill Running

3 Sets

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Cable Straight Arm Crossover

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Kettlebell Alternating Shoulder Press

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Sit-Up

3 Sets x 8 Reps

Side Bridge

3 Sets

Treadmill Running

3 Sets

Treadmill Running

3 Sets

Cable Leg Kickback

3 Sets x 8 Reps

Hip Extension (Standing)

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Donkey Calf Raise

3 Sets x 8 Reps

Stability Ball Calf Raise

3 Sets x 8 Reps

Stability Ball Weighted Sit-Up

3 Sets x 8 Reps

Treadmill Running

3 Sets

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Bridge

3 Sets

Iron Cross Stretch

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Barbell Lunge

3 Sets x 8 Reps

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Box Jump with Single-Leg Stabilization

3 Sets x 8 Reps

Stability Ball Calf Raise

3 Sets x 8 Reps