Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Alternating Tricep Extension

3 Sets x 9 Reps

Dumbbell Press (Close Grip)

3 Sets x 9 Reps

Dumbbell Incline Hammer Curl

3 Sets x 9 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell One-Arm Hammer Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Alternating Reverse Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 9 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 9 Reps

Dumbbell Seated Side Bend

3 Sets x 12 Reps

Treadmill Running

1 Set

Machine Calf Press

3 Sets x 9 Reps

Machine Single-Leg Press

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 6 Reps

Decline Crunch

3 Sets x 5 Reps

Cable Elevated Row

3 Sets x 6 Reps

Barbell Deadlift

3 Sets x 6 Reps

Smith Machine Single-Leg Calf Raise

3 Sets x 9 Reps

Single-Leg Stance

3 Sets x 5 Reps

Single-Leg Glute Bridge

3 Sets x 9 Reps

Plank

3 Sets

Abdominal Machine

3 Sets x 8 Reps

Bulgarian Split Squat

3 Sets x 12 Reps

Rowing

1 Set