Rowing

1 Set

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Fly

4 Sets x 6 Reps

Barbell Decline Bench Press

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Dumbbell One-Arm Row

4 Sets x 6 Reps

Cable Seated Row

4 Sets x 6 Reps

Barbell Military Press

4 Sets x 6 Reps

Dumbbell Lateral Raise

4 Sets x 6 Reps

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Machine Leg Press

4 Sets x 6 Reps

Bodyweight Squat

1 Set x 6 Reps

Machine Leg Extension

4 Sets x 6 Reps

Machine Leg Curl (Prone)

4 Sets x 6 Reps

Machine Seated Leg Curl

4 Sets x 6 Reps

Machine Hip Adduction

3 Sets x 6 Reps

Machine Hip Abduction

3 Sets x 6 Reps

Calf Press On Leg Press

4 Sets x 6 Reps

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 6 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 6 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 6 Reps

Dumbbell One-Arm Bicep Curl

3 Sets x 6 Reps

Dumbbell Upright Row

3 Sets x 6 Reps

Dumbbell Shoulder Shrug

3 Sets x 6 Reps

Dumbbell Tricep Extension

3 Sets x 6 Reps

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Dip

3 Sets x 6 Reps

Machine Ab Crunch

3 Sets x 6 Reps

Rotational Crunch

3 Sets x 6 Reps

Plank

3 Sets

Indoor Cycling

1 Set

Indoor Cycling

1 Set

Bodyweight Squat

3 Sets x 20 Reps

Bodyweight Lunge

3 Sets x 20 Reps

Bodyweight Side Lunge

3 Sets x 20 Reps

Mountain Climber

3 Sets x 30 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Glute Bridge

3 Sets x 15 Reps

Cable Leg Kickback

3 Sets x 10 Reps

Plyo Push-Up

3 Sets x 5 Reps

Leverage Machine Iso Row

4 Sets x 10 Reps

Machine Back Extension

3 Sets x 10 Reps

Barbell Sumo Deadlift

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Machine Deltoid Raise

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Parallel Bar Hip Raise

3 Sets x 15 Reps

Parallel Bar Leg Raise

3 Sets x 15 Reps

Dumbbell Wood Chop

3 Sets x 20 Reps

Tuck Crunch

3 Sets x 20 Reps

Indoor Cycling

1 Set

Step Machine

1 Set

Elliptical Training

1 Set