Indoor Cycling

1 Set

Rowing

1 Set

Treadmill Running

1 Set

Indoor Cycling

1 Set

Machine Seated Row

3 Sets x 10 Reps

Machine Back Extension

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Rotator Cuff warm up

1 Set x 40 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 10 Reps

Barbell Deadlift

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Rotator Cuff warm up

1 Set x 20 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Machine Lat Pulldown

3 Sets x 10 Reps

Cable V Bar Pulldown

3 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Machine Assisted Dip

3 Sets x 10 Reps

Push-Up

1 Set x 10 Reps

Treadmill Running

1 Set

Bodyweight Squat

3 Sets x 10 Reps

Barbell Squat

3 Sets x 10 Reps

Kettlebell One-Arm Swing

3 Sets x 10 Reps

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Cross Body Crunch

3 Sets x 70 Reps

Leg Raise

3 Sets x 10 Reps

Tuck Crunch

3 Sets x 10 Reps

Treadmill Running

1 Set