Indoor Cycling

1 Set

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Rear Deltoid Row

4 Sets x 15 Reps

Cable Deltoid Raise

4 Sets x 15 Reps

Kettlebell One-Arm Split Snatch

4 Sets x 15 Reps

Step Machine

1 Set

Cable Standing Curl

4 Sets x 15 Reps

Dumbbell Seated Alternating Bicep Curl (Stability Ball)

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 15 Reps

EZ Bar Close Grip Curl

4 Sets x 15 Reps

Swimming

1 Set

Machine Leg Extension

3 Sets x 14 Reps

Machine Leg Press

3 Sets x 14 Reps

Machine Seated Leg Curl

3 Sets x 14 Reps

Machine Hip Adduction

3 Sets x 14 Reps

Depth Jump Leap

3 Sets x 14 Reps

Machine Calf Raise

3 Sets x 14 Reps

Machine Seated Calf Raise

3 Sets x 14 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 14 Reps

Machine Seated Tricep Dip

3 Sets x 14 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 14 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 14 Reps

Pull-Up

3 Sets x 14 Reps

Cable Seated Row

3 Sets x 14 Reps

Back Hyperextension

3 Sets x 14 Reps

Kettlebell Alternating Row

3 Sets x 14 Reps

Stability Ball Back Extension

3 Sets x 14 Reps

Indoor Cycling

1 Set

Cable Shoulder Extension

3 Sets x 14 Reps

Machine Fly

3 Sets x 14 Reps

Kettlebell One-Arm Jerk

3 Sets x 14 Reps

EZ Bar Curl

3 Sets x 14 Reps

EZ Bar Close Grip Curl

3 Sets x 14 Reps

Hip Abduction

3 Sets x 14 Reps

Jump Squat

3 Sets x 14 Reps

Kettlebell Open Palm Clean

3 Sets x 14 Reps