Treadmill Running

1 Set

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Machine Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Elliptical Training

1 Set

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Step Machine

1 Set

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Seated Leg Tuck

4 Sets x 12 Reps

Bench Leg Raise (Supine)

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps