Treadmill Running

1 Set

Barbell Military Press

3 Sets x 6 Reps

Dragon Flag

4 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Dumbbell Reverse Bicep Curl

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 8 Reps

Dumbbell Incline Tricep Extension

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Dead Hold

4 Sets

Box Jump Multiple Response

4 Sets x 12 Reps

Step Machine

1 Set

Indoor Cycling

1 Set

Barbell Military Press

4 Sets x 6 Reps

Dragon Flag

3 Sets x 15 Reps

Dumbbell Rear Delt Row

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 15 Reps

Machine Reverse Fly

3 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 8 Reps

One-Arm Hang

3 Sets

Machine Shoulder Press

3 Sets x 15 Reps

Treadmill Running

1 Set

One-Arm Hang

4 Sets

Box Toe Touch

4 Sets

Dead Hold

4 Sets

Step Machine

1 Set

Barbell Deep Squat

4 Sets x 8 Reps

Hack Squat

4 Sets x 8 Reps

Machine Calf Raise

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 8 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Machine Single-Leg Curl

2 Sets x 10 Reps

Machine Single-Leg Extension

2 Sets x 10 Reps

Dead Hold

4 Sets

Step Machine

1 Set

Trap Bar Deadlift

6 Sets x 6 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Cable One-Arm Lat Pulldown

4 Sets x 10 Reps

Cable One-Arm Row

4 Sets x 10 Reps

Parallel Bar Leg Raise

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Machine Reverse Fly

4 Sets x 8 Reps

Dead Hold

4 Sets

Indoor Cycling

1 Set

One-Arm Hang

4 Sets

Dragon Flag

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Leverage Machine Shrug

4 Sets x 8 Reps

Leverage Decline Chest Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Cable Incline Fly

4 Sets x 15 Reps

Cable Chest Press (Supine Stability Ball)

4 Sets x 8 Reps