Treadmill Running

1 Set

Elliptical Training

1 Set

Indoor Cycling

1 Set

Walking

1 Set

Dumbbell Bench Press

5 Sets x 10 Reps

Smith Machine Incline Bench Press

5 Sets x 10 Reps

Cable Incline Fly

4 Sets x 15 Reps

Dumbbell Pullover

4 Sets x 15 Reps

Leverage Decline Chest Press

4 Sets x 12 Reps

Machine Fly

4 Sets x 15 Reps

Push-Up (Close Hand)

4 Sets x 15 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Machine Dip

4 Sets x 10 Reps

Dumbbell Tricep Kickback

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 12 Reps

T Bar Row

3 Sets x 12 Reps

Back Hyperextension

4 Sets x 15 Reps

Smith Machine Shrug

4 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 10 Reps

EZ Bar Close Grip Curl

3 Sets x 12 Reps

Cable Bicep Curl (Supine Close Grip)

3 Sets x 12 Reps

Cable Rope Hammer Curl

3 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Barbell Military Press (Seated)

4 Sets x 8 Reps

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Cable Rope Deltoid Row

3 Sets x 12 Reps

Cable Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Machine Leg Extension

5 Sets x 12 Reps

Hack Squat

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Cable Standing Leg Curl

3 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 20 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Cross-Over

2 Sets x 8 Reps

Cable Shoulder Extension

2 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

2 Sets x 8 Reps

Cable Tricep Kickback

2 Sets x 8 Reps

Smith Machine Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 15 Reps

Machine Calf Raise

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Decline Crunch

4 Sets x 25 Reps

Machine Ab Crunch

4 Sets x 25 Reps