Walking

1 Set

Arm Circles

1 Set x 12 Reps

Dynamic Chest Stretch

1 Set x 12 Reps

Upper Back Stretch

1 Set x 12 Reps

Machine Assisted Pull-Up

2 Sets x 15 Reps

Machine Assisted Dip

2 Sets x 15 Reps

Cable Seated Row

2 Sets x 15 Reps

Barbell Bench Press

2 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Plank

1 Set

Machine Calf Press

2 Sets x 20 Reps

Indoor Cycling

1 Set

Smith Machine Squat

2 Sets x 12 Reps

Back Hyperextension

2 Sets x 12 Reps

Machine Leg Extension

2 Sets x 20 Reps

Machine Leg Curl (Prone)

2 Sets x 20 Reps

Machine Hip Adduction

2 Sets x 20 Reps

Parallel Bar Hip Raise

2 Sets x 10 Reps

Machine Shoulder Press

2 Sets x 12 Reps

Rowing

1 Set

Cable Rope Overhead Tricep Extension

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Alternating Hammer Curl

2 Sets x 15 Reps

Machine Reverse Fly

2 Sets x 15 Reps

Cable Oblique Crunch

2 Sets x 12 Reps

Elliptical Training

1 Set

Smith Machine Deadlift

2 Sets x 12 Reps

Cable Rope Face Pull

2 Sets x 12 Reps

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Single-Leg Glute Bridge

2 Sets x 12 Reps

Smith Machine Single-Leg Calf Raise

2 Sets x 12 Reps

Indoor Cycling

1 Set

Plank

1 Set

Side Plank

2 Sets x 12 Reps

Band Good Morning

2 Sets x 12 Reps

Machine Hip Abduction

2 Sets x 12 Reps

Dumbbell Walking Lunge

2 Sets x 25 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Squat

5 Sets x 5 Reps

Barbell Bench Press

5 Sets x 5 Reps