Elliptical Training

10 Sets

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable One-Arm Rotational Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 15 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Elliptical Training

10 Sets

Barbell Neck Press

4 Sets x 12 Reps

Barbell Incline Bench Press (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Decline Press

4 Sets x 10 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Push-Up

4 Sets x 10 Reps

Machine Fly

4 Sets x 15 Reps

Elliptical Training

1 Set

Smith Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Press (Palms In)

4 Sets x 10 Reps

Dumbbell Seated Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Abduction

4 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Treadmill Running

10 Sets

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Bench Dip

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps