Rowing

1 Set

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Reverse Curl

3 Sets x 12 Reps

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 15 Reps

Hanging Knee Raise

4 Sets x 20 Reps

Back Hyperextension

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Dumbbell One-Arm Row

4 Sets x 30 Reps

Aerobics

1 Set

Rowing

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Dumbbell Alternating Seated Curl

4 Sets x 30 Reps

Cable Rope Hammer Curl

3 Sets x 12 Reps

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Cable Tricep Kickback

3 Sets x 15 Reps

Dumbbell Fly

3 Sets x 15 Reps

Bench Dip

3 Sets x 12 Reps

Stability Ball Cable Fly

3 Sets x 12 Reps

Decline Bench Leg Raise with Hip Thrust

4 Sets x 20 Reps

Machine Hip Adduction

4 Sets x 15 Reps

Weight Plate Russian Twist

4 Sets x 30 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Aerobics

1 Set

Running

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Deep Squat

4 Sets x 15 Reps

Dumbbell Alternating Reverse Fly (Prone)

3 Sets x 12 Reps

Barbell Single-Leg Squat

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Machine Leg Extension

3 Sets x 12 Reps

Kettlebell Thruster

3 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 20 Reps

Kettlebell Advanced Windmill

4 Sets x 25 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Stability Ball Pull-In

4 Sets x 15 Reps

Running

1 Set

Barbell Incline Bench Press

4 Sets x 12 Reps

Kettlebell Single-Leg Deadlift

4 Sets x 24 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 15 Reps

Hip Extension (Standing)

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Cable Hip Abduction

3 Sets x 15 Reps

Cable Reverse Curl

3 Sets x 15 Reps

Kettlebell Goblet Squat

3 Sets x 20 Reps

Stability Ball Weight Plate Pullover

3 Sets x 15 Reps