Elliptical Training

1 Set

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Front Incline Raise

4 Sets x 12 Reps

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly (Prone)

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Cable Bent-Over Lateral Pulley

4 Sets x 12 Reps

Rowing

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Dual Cable Triceps Extension

4 Sets x 12 Reps

Cable Deadlift

4 Sets x 12 Reps

Step Machine

1 Set

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly With A Twist

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Upper Chest Crossover

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Stationary Bike

1 Set

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Cable Reverse Curl

4 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Boxing

4 Sets

Barbell Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Lunge

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Quadricep Stretch

4 Sets x 12 Reps

Forward Step-Up

4 Sets x 12 Reps

Machine Calf Press

4 Sets x 12 Reps

Swimming

4 Sets