Jog in Place

1 Set

Chest hugs

1 Set x 8 Reps

Arm circles

2 Sets x 8 Reps

overhead band roll

1 Set x 8 Reps

Band pull apart

1 Set x 10 Reps

Bench Push-Up

2 Sets x 6 Reps

Cable Rope Face Pull

1 Set x 10 Reps

Kettlebell One-Arm Military Press

1 Set x 5 Reps

Barbell Bench Press

4 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 5 Reps

Barbell Military Press

4 Sets x 5 Reps

Dumbbell Incline Bench Press

3 Sets x 6 Reps

Weighted Pull-Up

3 Sets x 5 Reps

Jog in Place

1 Set

hip circles

1 Set x 8 Reps

Bodyweight Side Lunge

1 Set x 16 Reps

Bodyweight Rear Lunge

1 Set x 16 Reps

Barbell Squat

2 Sets x 5 Reps

Barbell Squat

2 Sets x 3 Reps

Barbell Squat

4 Sets x 5 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Barbell Deadlift

4 Sets x 3 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Barbell Squat

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Standing Calf Raise

3 Sets x 12 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Air Bike

3 Sets x 25 Reps