Barbell Good Morning

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,8,6 Reps

Cable Seated Row

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Row

4 Sets x 15,12,8,6 Reps

Barbell Deadlift

4 Sets x 15,12,8,6 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Barbell Preacher Curl

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell Hammer Curl

4 Sets x 15 Reps

Swimming

1 Set

Treadmill Running

1 Set

Recumbent Bike

1 Set

Barbell Bench Press

4 Sets x 15,12,8,6 Reps

Barbell Incline Bench Press

4 Sets x 15,12,8,6 Reps

Cable Cross-Over

4 Sets x 15,12,8,6 Reps

Dip

4 Sets x 10 Reps

Treadmill Running

1 Set

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Barbell Shoulder Press

4 Sets x 15,12,8,6 Reps

Dumbbell Seated Arnold Press

4 Sets x 15,12,8,6 Reps

Barbell Shrug

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15,12,8,6 Reps

Barbell Upright Row

4 Sets x 15,12,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 15,12,8,6 Reps

Parallel Bar Hip Raise

3 Sets

Leg Raise

3 Sets

Reverse Crunch

3 Sets

Road Cycling

1 Set

Treadmill Running

1 Set

Machine Leg Extension

4 Sets x 15,12,8,6 Reps

Machine Seated Leg Curl

4 Sets x 15,12,8,6 Reps

Calf Press On Leg Press

4 Sets x 15,12,8,6 Reps

Barbell Standing Calf Raise

4 Sets x 15,12,8,6 Reps

Decline Crunch

3 Sets

Barbell Squat

4 Sets x 15,12,8,6 Reps

Machine Leg Press

4 Sets x 15,12,8,6 Reps

Alternating Heel Touch

3 Sets

Leg Pull-In

3 Sets

Road Cycling

1 Set

Treadmill Running

1 Set

Treadmill Running

1 Set

Walking

1 Set