Treadmill Running

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Shoulder Press

4 Sets x 8 Reps

Barbell Shoulder Press

4 Sets x 8 Reps

Machine Lateral Shoulder Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Machine Reverse Fly

4 Sets x 8 Reps

Cable Lateral Raise

4 Sets x 8 Reps

Cable Upright Row

4 Sets x 8 Reps

Cable Rope Deltoid Row

4 Sets x 8 Reps

Dumbbell Rear Delt Row

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Tricep Kickback

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension (Pronated)

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Machine Dip

4 Sets x 8 Reps

Machine Tricep Extension

4 Sets x 8 Reps

Stationary Bike

1 Set

Elliptical Training

1 Set

Treadmill Running

1 Set

Rowing

1 Set

Dumbbell One-Arm Row

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Machine T Bar Reverse Row

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Pull-Up

4 Sets x 8 Reps

Leverage Machine High Row

4 Sets x 8 Reps

Dual Cable Triceps Extension

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Machine Seated Row

4 Sets x 8 Reps

Machine Reverse Fly

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Chin-Up with Knee Raise

4 Sets x 8 Reps

Machine Back Extension

4 Sets x 8 Reps

Machine Vertical Row (Reverse Grip)

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Cable Standing Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl

4 Sets x 8 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Zottman Curl

4 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Cable Incline Bicep Curl

4 Sets x 8 Reps

Cable Dual Overhead Curl

4 Sets x 8 Reps

Cable Wrist Curl

4 Sets x 20 Reps

Cable Wrist Curl (Reverse Grip)

4 Sets x 20 Reps

Stationary Bike

1 Set

Treadmill Running

1 Set

Smith Machine Squat

4 Sets x 6 Reps

Barbell Squat

4 Sets x 8 Reps

Machine Leg Press (Narrow Stance)

4 Sets x 8 Reps

Kettlebell Goblet Squat

4 Sets x 6 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 6 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Dumbbell Calf Raise

4 Sets x 15 Reps

Machine Calf Raise

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Smith Machine Reverse Calf Raise

4 Sets x 15 Reps

Machine Calf Press

4 Sets x 8 Reps

Cable Seated Crunch

4 Sets x 8 Reps

Parallel Bar Hip Raise

4 Sets

Cable Rotational Crunch (Kneeling)

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

Jackknife Sit-Up

4 Sets x 8 Reps

Air Bike

4 Sets x 8 Reps

Oblique Crunch

4 Sets x 8 Reps

Rowing

1 Set

Stationary Bike

1 Set

Treadmill Running

1 Set

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Bench Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Push-Up (Close Hand)

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Dumbbell Bench Press

4 Sets x 8 Reps

Smith Machine Bench Press

4 Sets x 8 Reps

Dumbbell Around the World

4 Sets x 8 Reps

Machine Assisted Dip

4 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8 Reps

Cable High Pulley Tricep Extension

4 Sets x 8 Reps

Machine Tricep Extension

4 Sets x 8 Reps

Machine Dip

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Stationary Bike

1 Set