T Bar Row

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable V Bar Pulldown

5 Sets x 12 Reps

Barbell Row

5 Sets x 8 Reps

Dumbbell Reverse Fly

5 Sets x 12 Reps

Cable Seated Row

5 Sets x 8 Reps

Machine Back Extension

5 Sets x 12 Reps

Leverage Machine High Row

5 Sets x 12 Reps

Machine Seated Row

5 Sets x 12 Reps

Machine Lat Pulldown

5 Sets x 12 Reps

Dumbbell One-Arm Row

5 Sets x 8 Reps

Barbell Deadlift

5 Sets x 12 Reps

Pull-Up

5 Sets x 8 Reps

Dip

5 Sets x 12 Reps

Indoor Cycling

1 Set

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Bench Press

5 Sets x 8 Reps

Leverage Incline Chest Press

5 Sets x 12 Reps

Cable Cross-Over

5 Sets x 8 Reps

Dumbbell Pullover

5 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Dip

5 Sets x 8 Reps

Machine Bench Press

5 Sets x 12 Reps

Leverage Decline Chest Press

5 Sets x 12 Reps

Machine Fly

5 Sets x 12 Reps

Indoor Cycling

1 Set

Treadmill Running

1 Set

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

Dumbbell Hammer Curl

5 Sets x 8 Reps

EZ Bar Curl

5 Sets x 8 Reps

EZ Bar Curl (Reverse Grip)

5 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

5 Sets x 12 Reps

Dumbbell Concentration Curl

5 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension

5 Sets x 8 Reps

Barbell Wrist Curl (Palms Up)

5 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 12 Reps

Preacher Curl Machine

5 Sets x 8 Reps

Dip

5 Sets x 8 Reps

Indoor Cycling

1 Set

Treadmill Running

1 Set

Dumbbell Lateral Raise

5 Sets x 8 Reps

Barbell Shoulder Press

5 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

5 Sets x 8 Reps

Barbell Shrug

5 Sets x 8 Reps

Barbell Behind the Back Shrug

5 Sets x 12 Reps

Barbell Rear Delt Row

5 Sets x 12 Reps

Barbell Military Press

5 Sets x 12 Reps

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Cable One-Arm Lateral Raise

5 Sets x 8 Reps

Leverage Shoulder Press

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Treadmill Running

1 Set

Machine Leg Press

5 Sets x 8 Reps

Calf Press On Leg Press

5 Sets x 12 Reps

Machine Leg Extension

5 Sets x 10 Reps

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Leg Press

5 Sets x 12 Reps

Machine Seated Calf Raise

5 Sets x 12 Reps

Hack Squat

5 Sets x 12 Reps

Barbell Calf Raise

5 Sets x 12 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Kneeling Leg Curl

5 Sets x 12 Reps

Machine Calf Raise

5 Sets x 12 Reps

Barbell Romanian Deadlift From Deficit

5 Sets x 8 Reps

Indoor Cycling

1 Set

Barbell Squat

5 Sets x 8 Reps

Back Hyperextension

5 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 8 Reps

Hack Squat

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Machine Calf Raise

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Machine Seated Row

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 8 Reps

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Machine Leg Press

4 Sets x 8 Reps

Treadmill Running

1 Set