Warm Up

1 Set

Barbell Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Rope Seated Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Assisted Chin-Up

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

HIIT

1 Set

Warm Up

1 Set

Barbell Squat

4 Sets x 12 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Bridge

3 Sets

Stability Ball Crunch

3 Sets x 12 Reps

Reverse Crunch

3 Sets x 12 Reps

Plank

3 Sets

Warm Up

1 Set

Rollover Crunches - Circuit

4 Sets x 12 Reps

Reverse Crunch

4 Sets x 12 Reps

Scissor Kick

4 Sets x 12 Reps

Horizontal Flutter Kicks

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Plank

4 Sets

Treadmill Running

1 Set

Warm Up

4 Sets

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Warm Up

4 Sets

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Superman

3 Sets

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Side Plank

2 Sets x 12 Reps

Elliptical Training

1 Set