Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Plank

4 Sets

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Glute Bridge

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Cable Leg Kickback

4 Sets x 12 Reps

Bird Dog

4 Sets x 12 Reps

Swimming

1 Set

Machine Seated Row

4 Sets x 12 Reps

Dumbbell Walking Lunge

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Rope Face Pull

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Barbell Glute Bridge

4 Sets x 12 Reps

Plank

4 Sets

Dumbbell Step-Up

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Barbell Glute Bridge

4 Sets x 12 Reps

Bird Dog

4 Sets x 12 Reps

Dumbbell Calf Raise

4 Sets x 12 Reps

Superman

4 Sets

Swimming

1 Set