Step Machine

1 Set

Barbell Squat

5 Sets x 5 Reps

Barbell Hack Squat

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Calf Press On Leg Press

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps

Smith Machine Reverse Calf Raise

4 Sets x 8 Reps

Dumbbell Concentration Curl

7 Sets x 5 Reps

Barbell Tricep Extension (Supine)

7 Sets x 5 Reps

Boxing

1 Set

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline One-Arm Press

4 Sets x 8 Reps

Leverage Decline Chest Press

4 Sets x 8 Reps

Dumbbell Crossover

2 Sets x 15 Reps

Dumbbell Drag

2 Sets x 15 Reps

Barbell Curl

5 Sets x 5 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 5 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Rowing

1 Set

Barbell Deadlift

5 Sets x 5 Reps

Cable Seated Row

4 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Face Pulls

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Machine Ab Crunch

4 Sets x 8 Reps

tripod dumbbell row

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Weighted Pull-Up

4 Sets x 8 Reps

Jump Rope

1 Set

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Weight Plate Shrug

4 Sets x 8 Reps

L Raises

4 Sets x 8 Reps

Cable Wrist Curl

7 Sets x 8 Reps

Cable Pull down Wrist Curl

7 Sets x 8 Reps

Elliptical Training

1 Set

Barbell Front Squat

5 Sets x 5 Reps

Kettlebell Goblet Squat

4 Sets x 15 Reps

Dumbbell Walking Lunge

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Decline Crunch

4 Sets x 15 Reps

Elliptical Training

1 Set

Swimming

1 Set

Jump Rope

1 Set

Pull-Up

3 Sets x 30 Reps

Push-Up

3 Sets x 70 Reps

burpees

3 Sets x 20 Reps