Rowing

4 Sets

Machine Fly

4 Sets x 12 Reps

Weighted Tricep Dip

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Russian Twist (Stability Ball)

4 Sets x 12 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Leverage Incline Chest Press

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Machine Dip

4 Sets x 12 Reps

Cross Body Crunch

4 Sets x 12 Reps

Cable Mid Chest Crossover

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Oblique Crunch

4 Sets x 12 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps

Machine Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Indoor Cycling

4 Sets

Medicine Ball Throw (Stability Ball)

4 Sets x 12 Reps

EZ Bar Tricep Extension

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Treadmill Running

4 Sets

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Weight Plate Russian Twist

4 Sets x 12 Reps

Cable Upper Chest Crossover

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Rowing

4 Sets

Gironda Sternum Pull-Up

7 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Barbell Row

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Treadmill Running

4 Sets

Cable Russian Twist (Stability Ball)

4 Sets x 12 Reps

Smith Machine Behind the Back Wrist Curl

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Wrist Roller

4 Sets x 12 Reps

Machine One-Arm Pulldown

4 Sets x 12 Reps

Pull-Up (Hammer Grip)

4 Sets x 12 Reps

Oblique Crunch

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Treadmill Running

4 Sets

Stationary Bike

4 Sets

Rowing

4 Sets

Machine Deltoid Raise

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Leverage Machine Shrug

4 Sets x 12 Reps

Dumbbell Seated Front Raise

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Barbell Seated Press

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Arnold Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Smith Machine Shoulder Press

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Treadmill Running

4 Sets

Cable Russian Twist (Stability Ball)

4 Sets x 12 Reps

Oblique Crunch

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps

Plank

4 Sets

Rowing

4 Sets

Machine Leg Extension

5 Sets x 12 Reps

Barbell Front Squat

4 Sets x 12 Reps

Barbell Deep Squat

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Glute Kickback (Kneeling)

4 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Kneeling Leg Curl

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Cable Russian Twist (Stability Ball)

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Hack Calf Raise

4 Sets x 12 Reps

Walking

4 Sets

Treadmill Running

4 Sets

Oblique Crunch

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Cross Body Crunch

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Treadmill Running

1 Set

Cable Wood Chop

4 Sets x 12 Reps

Parallel Bar Hip Flexion

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Plank

3 Sets

Plank

4 Sets

Reverse Crunch

4 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Sit-Up

4 Sets x 12 Reps

Push-Up (Close Hand)

4 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 12 Reps