Barbell Squat

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 16 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Single-Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 20 Reps

Machine Incline Chest Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 8 Reps

Barbell Shrug

4 Sets x 12 Reps

Machine Assisted Pull-Up

4 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Cable Rope Hammer Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 15 Reps

Seated Leg Tuck

4 Sets x 15 Reps

Walking

1 Set