Machine Leg Extension

4 Sets x 20 Reps

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Squat

4 Sets x 15 Reps

Machine Leg Press (Wide Stance)

3 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 20 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Extension

1 Set x 30 Reps

Machine Leg Curl (Prone)

1 Set x 30 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 30 Reps

Reverse Crunch

3 Sets x 20 Reps

Running

1 Set

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Incline push up

4 Sets x 20 Reps

Side Step-Up

4 Sets x 20 Reps

Dumbbell Fly

4 Sets x 10 Reps

Cable Cross-Over

1 Set x 30 Reps

Dip

4 Sets x 100 Reps

Barbell Bench Press (Close Grip)

4 Sets x 30 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Shoulder Extension

1 Set x 30 Reps

HIIT Cardio

1 Set

Pull-Up

4 Sets x 100 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 15 Reps

Barbell Upright Row

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 20 Reps

Side Step-Up

4 Sets x 20 Reps

Machine Lat Pulldown

1 Set x 30 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Barbell Curl

3 Sets x 15 Reps

Barbell Curl

1 Set x 30 Reps

Seated Leg Tuck

3 Sets x 15 Reps

Cross Body Crunch

3 Sets x 30 Reps

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Smith Machine Shoulder Press

3 Sets x 15 Reps

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Smith Machine Shoulder Press

1 Set x 30 Reps

Machine Calf Raise

3 Sets x 20 Reps

Machine Seated Calf Raise

3 Sets x 20 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 15 Reps

HIIT Cardio

1 Set