Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Pallof Press with Rotation

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Smith Machine Bent-Over Row

3 Sets x 12 Reps

Smith Machine Bench Squat

3 Sets x 10 Reps

Smith Machine Sumo Squat

3 Sets x 10 Reps

Smith Machine Reverse Calf Raise

3 Sets x 10 Reps

Smith Machine Inner Calf Raise

3 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift

3 Sets x 10 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Smith Machine Bench Squat

3 Sets x 12 Reps

Smith Machine Stiff-Leg Deadlift

3 Sets x 12 Reps

Barbell Overhead Tricep Extension

3 Sets x 12 Reps

Smith Machine Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Smith Machine Donkey Kick

3 Sets x 12 Reps

Smith Machine Leg Press

3 Sets x 12 Reps

Smith Machine Kneeling Hip Thrust

3 Sets x 12 Reps

Running

1 Set

Running

1 Set