Rowing

1 Set

Dumbbell Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Fly

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12,10,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 12,10,8,6 Reps

Treadmill Running

1 Set

Rowing

1 Set

Barbell Curl

4 Sets x 12,10,8,6 Reps

Barbell Drag Curl

4 Sets x 12,10,8,6 Reps

Barbell Tricep Extension

4 Sets x 12,10,8,6 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12,10,8,6 Reps

Treadmill Running

1 Set

Rowing

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Good Morning

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Treadmill Running

1 Set

Rowing

1 Set

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Weight Plate Russian Twist

4 Sets x 15 Reps

Hanging Knee Raise

4 Sets x 15 Reps

Plank

4 Sets

Treadmill Running

1 Set

Rowing

1 Set

Machine Leg Press

4 Sets x 12,10,8,6 Reps

Calf Press On Leg Press

4 Sets x 12,10,8,6 Reps

Barbell Kneeling Squat

4 Sets x 12,10,8,6 Reps

Barbell Lunge

4 Sets x 12,10,8,6 Reps

Treadmill Running

1 Set