Elliptical Training

1 Set

Barbell Hip Thrust

5 Sets x 20 Reps

Machine Single-Leg Extension

5 Sets x 20 Reps

Hip Extension (Standing)

5 Sets x 20 Reps

Bench Push-Up

3 Sets x 16 Reps

Back Hyperextension

4 Sets x 18 Reps

Dumbbell One-Arm Lateral Raise

3 Sets x 16 Reps

Dumbbell Seated Bicep Curl

4 Sets x 16 Reps

Cable Shoulder Extension

4 Sets x 16 Reps

Machine Seated Calf Raise

4 Sets x 18 Reps

Dumbbell Side Bend

5 Sets x 25 Reps

Plank

5 Sets

Pilates

1 Set

Elliptical Training

1 Set

Barbell Romanian Deadlift

5 Sets x 20 Reps

Machine Single-Leg Curl

5 Sets x 20 Reps

Cable Seated Row

4 Sets x 18 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 18 Reps

Cable Upright Row

3 Sets x 18 Reps

Dumbbell Tricep Extension

4 Sets x 16 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 16 Reps

Machine Hip Adduction

4 Sets x 20 Reps

Wrist Roller

3 Sets x 6 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps

Decline Crunch

5 Sets x 25 Reps

Pilates

1 Set

Step Machine

1 Set

Barbell Squat

5 Sets x 20 Reps

Cable Pull Through

5 Sets x 20 Reps

Machine Fly

4 Sets x 18 Reps

Cable Shoulder Extension

4 Sets x 18 Reps

Cable Rope Face Pull

4 Sets x 18 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 16 Reps

Cable Bicep Curl

4 Sets x 16 Reps

Machine Hip Abduction

5 Sets x 20 Reps

Machine Calf Raise

4 Sets x 18 Reps

Machine Ab Crunch

5 Sets x 25 Reps

Dumbbell Side Bend

5 Sets x 25 Reps

Pilates

1 Set

Step Machine

1 Set

Barbell Bulgarian Split Squat

3 Sets x 20 Reps

Hack Squat

5 Sets x 20 Reps

Back Hyperextension

3 Sets x 18 Reps

Barbell Decline Bench Press (Wide Grip)

3 Sets x 18 Reps

Dumbbell One-Arm Shoulder Press

3 Sets x 16 Reps

Dumbbell Alternating Front Raise

4 Sets x 16 Reps

Barbell Curl

4 Sets x 16 Reps

Barbell Tricep Extension (Supine)

4 Sets x 16 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 6 Reps

Plank

5 Sets

Stability Ball Crunch

5 Sets x 25 Reps

Pilates

1 Set