Rowing

1 Set

Treadmill Running

1 Set

Elliptical Training

1 Set

Step Machine

4 Sets

Barbell 1/2 Squat

4 Sets x 6 Reps

Jump Squat

4 Sets x 9 Reps

Machine Leg Press

4 Sets x 4 Reps

Plank

4 Sets

Barbell Deadlift

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Elliptical Training

1 Set

Rowing

1 Set

Barbell Incline Bench Press

4 Sets x 8 Reps

Plyo Push-Up

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Dip

4 Sets x 10 Reps

Elliptical Training

4 Sets

Rowing

4 Sets

Running

4 Sets

Dip

4 Sets x 10 Reps

Dumbbell Fly

4 Sets x 10 Reps

Push-Up (Close Hand)

4 Sets x 10 Reps

Alternating Heel Touch

4 Sets x 10 Reps

Bench Push-Up

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Band Lateral Raise

4 Sets x 10 Reps

Push-Up (Close Hand)

4 Sets x 10 Reps

Modified Push-Up to Forearms

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Single-Leg Squat

4 Sets x 10 Reps

Box Jump Multiple Response

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Plank

4 Sets

Bodyweight Lunge

4 Sets x 10 Reps

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Crunch with Hands Overhead

4 Sets x 10 Reps

Rowing

4 Sets

Treadmill Running

4 Sets

Barbell Push Press

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Kettlebell Row

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Box Jump Multiple Response

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Box Jump Multiple Response

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Decline Crunch

4 Sets x 10 Reps

Barbell Clean and Jerk

4 Sets x 10 Reps

Jeter ball au dessus tête

4 Sets x 10 Reps

Barbell Overhead Squat

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Medicine Ball Chest Pass

4 Sets x 10 Reps

Barbell Row

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Rack Delivery

4 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Dumbbell Alternating Bent-Over Reverse Fly

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Elliptical Training

4 Sets

Rowing

1 Set

Treadmill Running

1 Set

Air Bike

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 15 Reps

Plank

3 Sets

Side Bridge

6 Sets

Split Jump

4 Sets x 25 Reps

Jump Squat

4 Sets x 25 Reps

Double-Leg Butt Kick

4 Sets x 10 Reps

Mountain Climber

1 Set x 100 Reps

Star Jump

4 Sets x 25 Reps

Dip

6 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Air Bike

4 Sets x 10 Reps

Plank

4 Sets

Side Plank

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Machine Shoulder Press

4 Sets x 10 Reps