Treadmill Running

1 Set

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dip

3 Sets x 5 Reps

Plank

4 Sets

Crunch

5 Sets x 20 Reps

Leg Raise

3 Sets x 15 Reps

Air Bike

3 Sets x 30 Reps

Alternating Heel Touch

3 Sets x 15 Reps

Scissor Kick

3 Sets x 20 Reps

Treadmill Running

1 Set

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

One-Arm Hang

3 Sets

Barbell Curl

4 Sets x 12 Reps

Step Machine

1 Set

Barbell Squat

8 Sets x 10 Reps

Hack Squat

5 Sets x 10 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Machine Leg Extension

6 Sets x 10 Reps

Machine Leg Curl (Prone)

6 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 20 Reps

Barbell Deadlift

3 Sets x 8 Reps

Decline Crunch

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps