Step Machine

1 Set

3x Warm Up Sets

1 Set

Barbell Military Press

2 Sets x 4 Reps

Pull-Up

3 Sets x 6 Reps

Barbell Bench Press

3 Sets x 10 Reps

Cable Wide Grip Seated Row

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable Upper Chest Crossover

2 Sets x 8 Reps

Cable Mid Chest Crossover

1 Set x 10 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

One Arm Supinated Dumbbell Curl

3 Sets x 12 Reps

Step Machine

1 Set

3x Warm Up Sets

1 Set

Barbell Sumo Deadlift

1 Set x 5 Reps

Barbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Glute Ham Raise

4 Sets x 10 Reps

Machine Leg Extension

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Step Machine

1 Set

Plank

1 Set

Mountain Climber

1 Set x 15 Reps

Lying Corkscrew

1 Set x 10 Reps

Rotational Crunch

1 Set x 10 Reps

Cable One-Arm Lat Pulldown

3 Sets x 15 Reps

Pull-Up

1 Set x 6 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 8 Reps

Cable Seated Overhead Curl

3 Sets x 10 Reps

Cable Shrug-in

3 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Step Machine

1 Set

Plank

1 Set

Reverse Crunch

1 Set x 10 Reps

Hanging Knee Raise (Rotational)

1 Set x 10 Reps

Machine Ab Crunch

1 Set x 8 Reps

3x Warm Up Sets

1 Set

Barbell Incline Bench Press

3 Sets x 8 Reps

Machine Shoulder Press

2 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 6 Reps

Cable Cross-Over

2 Sets x 12 Reps

Machine Deltoid Raise

3 Sets x 20 Reps

Weight Plate Front Raise

2 Sets x 15 Reps

Push-Up (Close Hand)

1 Set x 12 Reps

Step Machine

1 Set

Cable Crunch Kneeling Rotation

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

3x Warm Up Sets

1 Set

Barbell Squat

1 Set x 4 Reps

Barbell Paused Squat

2 Sets x 5 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Dumbbell Walking Lunge

2 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Calf Raise

4 Sets x 12 Reps