Indoor Cycling

1 Set

Barbell Squat

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Rotational Curl

3 Sets x 10 Reps

Push-Up

3 Sets x 10 Reps

Crunch

2 Sets x 20 Reps

Rotational Crunch

2 Sets x 10 Reps

Elliptical Training

1 Set

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dip

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Plank

2 Sets

Side Plank

2 Sets x 8 Reps

Rowing

1 Set

Barbell Deadlift

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Barbell Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Leg Raise

3 Sets x 10 Reps

Air Bike

3 Sets x 10 Reps