Rowing

1 Set

Machine Inverted Row (Feet Elevated)

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

6 Sets x 12 Reps

Cable Elevated Row

6 Sets x 12 Reps

Barbell Preacher Curl

5 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 12 Reps

Barbell Concentration Curl (Close Grip)

3 Sets x 12 Reps

Elliptical Training

1 Set

Rowing

1 Set

Machine Leg Extension

5 Sets x 12 Reps

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Leg Press

5 Sets x 10 Reps

Machine Hip Abduction

5 Sets x 20 Reps

Machine Hip Adduction

5 Sets x 20 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Elliptical Training

1 Set

Rowing

1 Set

Barbell Bench Press

6 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Machine Fly

5 Sets x 12 Reps

Dumbbell Seated Tricep Press

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 12 Reps

Elliptical Training

1 Set

Rowing

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Back Hyperextension

5 Sets x 12 Reps

Weight Plate Russian Twist

1 Set

Leg Raise

1 Set

Decline Crunch

1 Set

Side Plank

1 Set x 12 Reps

Mountain Climber

1 Set

Air Bike

1 Set

Elliptical Training

1 Set

Rowing

1 Set

Weight Plate Russian Twist

1 Set

Leg Raise

1 Set

Sit-Up

1 Set

Mountain Climber

1 Set

Air Bike

1 Set

Side Plank

1 Set