Elliptical Training

1 Set

Barbell Squat

5 Sets x 15 Reps

Machine Lat Pulldown (Reverse Grip)

5 Sets x 15 Reps

Pull-Up

4 Sets x 15 Reps

Prisoner Squat

4 Sets x 15 Reps

Hack Squat (Reverse Position)

3 Sets x 12 Reps

T Bar Row

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

Reverse Hyper (Flat Bench)

3 Sets x 12 Reps

Leg Raise

2 Sets x 30 Reps

Air Bike

2 Sets x 30 Reps

Stationary Bike

1 Set

Treadmill Running

1 Set

Barbell Bench Press

5 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 15 Reps

Dip

4 Sets x 15 Reps

Kettlebell Push-Up

4 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 12 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 12 Reps

Dumbbell Decline Fly

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Forearm Plank with Hip Abduction

2 Sets x 8 Reps

Weight Plate Russian Twist

2 Sets x 30 Reps

Rowing

1 Set

Step Machine

1 Set

Stationary Bike

1 Set

Treadmill Running

1 Set

Elliptical Training

1 Set

Rowing

1 Set

Foam Rolling

3 Sets

Elliptical Training

1 Set

Dumbbell Seated Arnold Press

5 Sets x 15 Reps

Machine Seated Calf Raise

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Bodyweight Calf Raise

4 Sets x 20 Reps

Cable Upright Row

3 Sets x 12 Reps

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Reverse Fly

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Hanging Leg Raise

2 Sets x 15 Reps

Windshield Wipers

2 Sets x 15 Reps

Stationary Bike

1 Set

Walking

1 Set

Barbell Curl

5 Sets x 15 Reps

Barbell Hack Squat

5 Sets x 15 Reps

Cable One-Arm High Curl

4 Sets x 8 Reps

Cable Pull Through

4 Sets x 4 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Zottman Curl

3 Sets x 12 Reps

Machine Leg Press (Wide Stance)

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Reverse Crunch

2 Sets x 30 Reps

Alternating Heel Touch

2 Sets x 30 Reps

Stationary Bike

1 Set