Weighted Pull-Up

4 Sets x 7 Reps

Chin-Up (Close Grip)

4 Sets x 7 Reps

Barbell Bent-Over Row

4 Sets x 7 Reps

Cable Shoulder Extension

4 Sets x 7 Reps

Barbell Upright Row

4 Sets x 7 Reps

Dumbbell Rear Deltoid Row

4 Sets x 7 Reps

Dumbbell Bent-Over Raise

4 Sets x 7 Reps

Barbell Incline Bench Press

4 Sets x 7 Reps

Dumbbell Incline Bench Press

4 Sets x 7 Reps

Barbell Bench Press

4 Sets x 7 Reps

Dumbbell Bench Press

4 Sets x 7 Reps

Barbell Military Press

4 Sets x 7 Reps

Dumbbell Seated Shoulder Press

4 Sets x 7 Reps

Dumbbell Lateral Raise

4 Sets x 7 Reps

Swimming

3 Sets

Indoor Cycling

3 Sets

Running

3 Sets

Jump Rope

3 Sets

Hanging Leg Raise

3 Sets x 20 Reps

Barbell Deep Squat

4 Sets x 7 Reps

Barbell Clean Deadlift

4 Sets x 7 Reps

Machine Leg Press

4 Sets x 7 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 7 Reps

Barbell Standing Calf Raise

4 Sets x 7 Reps

Barbell Seated Calf Raise

4 Sets x 7 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Air Bike

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl

4 Sets x 7 Reps

Dumbbell Hammer Curl

4 Sets x 7 Reps

Barbell Tricep Press (Supine)

4 Sets x 7 Reps

Dumbbell Incline Curl

4 Sets x 7 Reps

Barbell Tricep Extension (Supine)

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 7 Reps

Barbell Reverse Curl

4 Sets x 7 Reps

Barbell Curl

4 Sets x 7 Reps

Barbell Bench Press (Close Grip)

4 Sets x 7 Reps

Jump Rope

3 Sets

Swimming

3 Sets

Indoor Cycling

3 Sets

Running

3 Sets