Rowing

1 Set

Machine Assisted Pull-Up

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Crunch

3 Sets x 20 Reps

Parallel Bar Leg Raise

3 Sets x 15 Reps

Walking

1 Set

Push-Up

3 Sets x 20 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Cross-Over

4 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Shoulder Extension

4 Sets x 8 Reps

Walking

1 Set

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly

3 Sets x 10 Reps

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Walking

1 Set

Barbell Squat

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Elliptical Training

1 Set

Stationary Bike

1 Set

Step Machine

1 Set