Dumbbell Squat

4 Sets x 15 Reps

Reverse Hyper (Flat Bench)

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Cable Squat

4 Sets x 15 Reps

Cable deadlift

4 Sets x 15 Reps

Single-Leg Glute Bridge

4 Sets x 20 Reps

Machine Seated Single-Leg Calf Raise

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Air Bike

3 Sets x 20 Reps

HIIT

1 Set

Leverage Decline Chest Press

4 Sets x 15 Reps

Machine Incline Chest Press

4 Sets x 15 Reps

SA Cable fly

4 Sets x 10 Reps

Front raise to lateral raise

4 Sets x 15 Reps

Barbell Military Press (Seated)

4 Sets x 15 Reps

Rear dealt cable pull

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Running

1 Set

Glute Kickback (Kneeling)

4 Sets x 15 Reps

Hip Abduction

4 Sets x 15 Reps

Cable Pull Through

3 Sets x 15 Reps

Barbell Sumo Deadlift

3 Sets x 15 Reps

Bulgarian Split Squat

4 Sets x 10 Reps

Heals elevated goblet squat

4 Sets x 15 Reps

Bench step up

4 Sets x 15 Reps

Squatting side to side steps

4 Sets x 20 Reps

Decline Crunch

3 Sets x 20 Reps

Dumbbell Side Bend

3 Sets x 20 Reps

Toe Touches

3 Sets x 20 Reps

HIIT

1 Set

Rowing

1 Set

Underhand lat pulldown

4 Sets x 15 Reps

SA kneeling lat pulldown

4 Sets x 15 Reps

T Bar Row

3 Sets x 15 Reps

Barbell Bent-Over Row

3 Sets x 15 Reps

Incline delt fly

4 Sets x 15 Reps

Straight bar pushdown

4 Sets x 15 Reps

SA cable curls

3 Sets x 15 Reps

Cable Reverse Curl

3 Sets x 15 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Running

1 Set