Machine Hip Adduction

3 Sets x 20 Reps

Machine Leg Extension

3 Sets x 20 Reps

Barbell Squat

3 Sets x 20 Reps

Dumbbell Lunge

3 Sets x 15 Reps

Dumbbell Plie Squat

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 15 Reps

Barbell Hip Thrust

4 Sets x 20 Reps

Barbell Glute Bridge

4 Sets x 20 Reps

Walking

3 Sets

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 20 Reps

Cable Bicep Curl

4 Sets x 15 Reps

EZ Bar Tricep Extension

4 Sets x 15 Reps

Barbell Spider Curl

4 Sets x 15 Reps

Weighted Three Bench Dip

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Walking

3 Sets

Dumbbell Deadlift

3 Sets x 15 Reps

Barbell Stiff-Leg Deadlift (Wide Stance)

3 Sets x 15 Reps

Barbell Hip Thrust

3 Sets x 20 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Barbell Squat

3 Sets x 15 Reps

Machine Seated Leg Curl

3 Sets x 20 Reps

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Cable Leg Kickback

3 Sets x 15 Reps

Walking

3 Sets

Push-Up

3 Sets x 10 Reps

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

T Bar Prone Row

3 Sets x 12 Reps

Cable Elevated Row

3 Sets x 15 Reps

Dumbbell Bent-Over Row (Palms in)

4 Sets x 15 Reps

Dumbbell One-Arm Row

4 Sets x 15 Reps

Stability Ball Back Extension with Hands Behind Head

4 Sets x 20 Reps

Plank

4 Sets

Air Bike

4 Sets x 20 Reps

Jackknife Sit-Up

4 Sets x 12 Reps

Walking

3 Sets

Barbell Hip Thrust

3 Sets x 15 Reps

Barbell Glute Bridge

3 Sets x 20 Reps

Hack Squat (Reverse Position)

3 Sets x 12 Reps

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

Cable Leg Kickback

3 Sets x 15 Reps

Machine Hip Abduction

3 Sets x 30 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Stability Ball Crunch

4 Sets x 20 Reps

Plank

4 Sets

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable V Bar Pulldown

3 Sets x 15 Reps

Barbell Romanian Deadlift

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Front Raise

3 Sets x 15 Reps

Cable Rope Face Pull

4 Sets x 20 Reps

Walking

3 Sets