Walking

3 Sets

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Barbell Standing Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Treadmill Running

3 Sets

Boxing

3 Sets

Walking

1 Set

Pull-Up

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Boxing

3 Sets

Treadmill Running

1 Set

Walking

1 Set

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Dumbbell Seated Alternating Arnold Press

4 Sets x 12 Reps

Treadmill Running

1 Set

Walking

1 Set

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Alternating Seated Curl

4 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip)

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Weighted Tricep Dip

4 Sets x 12 Reps

Treadmill Running

1 Set

Walking

1 Set

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Treadmill Running

3 Sets

Walking

3 Sets

Sit-Up

3 Sets x 12 Reps

Parallel Bar Leg Raise

3 Sets x 12 Reps

Plank

3 Sets

Side Plank

3 Sets x 12 Reps

Side Plank

3 Sets x 12 Reps

Box Jump Multiple Response

3 Sets x 12 Reps

Push-Up

3 Sets x 12 Reps

Tricep Push-Up

3 Sets x 12 Reps

Boxing

3 Sets

Treadmill Running

3 Sets