Treadmill Running

1 Set

Barbell Squat

4 Sets x 5 Reps

Barbell Deadlift

4 Sets x 5 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Calf Raise

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 8 Reps

Decline Crunch

4 Sets x 15 Reps

Decline Oblique Crunch

4 Sets x 15 Reps

Parallel Bar Leg Raise

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 15 Reps

Back Hyperextension

3 Sets x 8 Reps

Treadmill Running

1 Set

Cable Seated Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Leverage Machine Iso Row

4 Sets x 8 Reps

Kettlebell Alternating Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Machine Reverse Fly

4 Sets x 8 Reps

Dumbbell Preacher Hammer Curl

4 Sets x 8 Reps

Machine Bicep Curl

4 Sets x 8 Reps

Cable Behind the Back Wrist Curl

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Treadmill Running

1 Set

Leverage Chest Press

4 Sets x 8 Reps

Leverage Decline Chest Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise

4 Sets x 8 Reps

Cable High Cross-Over

4 Sets x 8 Reps

Machine Fly

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Machine Tricep Extension

4 Sets x 8 Reps

Machine Bicep Curl

4 Sets x 8 Reps

Cable Bicep Curl

4 Sets x 8 Reps

Running

1 Set

Decline Crunch

4 Sets x 8 Reps

Parallel Bar Hip Raise

4 Sets x 8 Reps

Plank

4 Sets

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable High Pulley Tricep Extension

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps