Rowing

1 Set

stretching

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Smith Machine Deadlift

4 Sets x 8 Reps

Dumbbell Bent-Over Row

4 Sets x 8 Reps

Barbell Spider Curl

4 Sets x 8 Reps

Dumbbell Incline Hammer Curl

4 Sets x 8 Reps

Cable Reverse Curl

4 Sets x 8 Reps

Cable Drag Curl

4 Sets x 8 Reps

Rowing

1 Set

stretching

1 Set

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Incline Fly

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Elliptical Training

1 Set

stretching

1 Set

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Seated Front Raise

4 Sets x 8 Reps

Smith Machine Shrug

4 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 8 Reps

Parallel Bar Hip Raise

4 Sets x 8 Reps

Parallel Bar Hip Flexion

4 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 15 Reps

Barbell Glute Bridge

4 Sets x 15 Reps

Walking

1 Set

stretching

1 Set

Rowing

1 Set

Elliptical Training

1 Set

Walking

1 Set

stretching

1 Set

Smith Machine Squat

4 Sets x 8 Reps

dumbbell Romanian dead lift

4 Sets x 8 Reps

leg press, high foot

4 Sets x 8 Reps

Calf Press On Leg Press

4 Sets x 8 Reps

Kettlebell Goblet Squat

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl

4 Sets x 8 Reps