Step Machine

1 Set

Machine Hip Abduction

3 Sets x 20 Reps

Barbell Incline Bench Press

3 Sets x 12 Reps

Kettlebell Goblet Squat

4 Sets x 15 Reps

Dumbbell Walking Lunge

4 Sets x 16 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Bodyweight Lunge

4 Sets x 20 Reps

Smith Machine Squat

4 Sets x 10 Reps

Cable Crunch

4 Sets x 15 Reps

Weight Plate Russian Twist

4 Sets x 15 Reps

Leg Raise

4 Sets x 15 Reps

Walking

1 Set

Cable External Rotation

2 Sets x 20 Reps

Cable Internal Rotation

2 Sets x 20 Reps

Machine Lat Pulldown

4 Sets x 12 Reps

T Bar Row

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Seated Row

3 Sets x 15 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Kettlebell One-Arm Swing

3 Sets x 15 Reps

Mountain Climber

3 Sets x 15 Reps

Decline Oblique Crunch

3 Sets x 15 Reps

Cable External Rotation

2 Sets x 20 Reps

Cable Internal Rotation

2 Sets x 20 Reps

Cable Upper Chest Crossover

4 Sets x 15 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Machine Fly

4 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Leg Raise

3 Sets x 15 Reps

Air Bike

3 Sets x 15 Reps

Windshield Wipers

3 Sets x 16 Reps

Elliptical Training

1 Set

Cable External Rotation

2 Sets x 20 Reps

Cable Internal Rotation

2 Sets x 20 Reps

Leverage Shoulder Press

4 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip)

4 Sets x 10 Reps

Barbell Drag Curl

4 Sets x 10 Reps

Barbell Front Raise

4 Sets x 12 Reps

Cable Rope Seated Row

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 10 Reps

Cable Deltoid Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Walking

1 Set

Cable External Rotation

2 Sets x 20 Reps

Cable Internal Rotation

2 Sets x 20 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over

3 Sets x 15 Reps

Cable Lower Chest Raise

3 Sets x 15 Reps

Machine Bench Press

3 Sets x 10 Reps

Barbell Rack Pull

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Elliptical Training

1 Set

Stationary Bike

1 Set

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 20 Reps

Bodyweight Calf Raise

4 Sets x 20 Reps

Weight Plate Russian Twist

4 Sets x 20 Reps

Leg Raise

4 Sets x 20 Reps

Hanging Knee Raise

4 Sets x 20 Reps

Step Machine

1 Set

Barbell Deadlift

4 Sets x 5 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Plank

3 Sets

Barbell Deep Squat

5 Sets x 5 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Kettlebell Front Squat

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Cable Crunch

3 Sets x 15 Reps

Cable Rotational Crunch (Kneeling)

3 Sets x 20 Reps

Leg Pull-In

3 Sets x 15 Reps