Treadmill Running

1 Set

Standing lat pull down with rope

3 Sets x 12 Reps

Pull-Up

1 Set x 10 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable One-Arm Seated Row

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Kettlebell Goblet Squat

1 Set x 15 Reps

T Bar Row

5 Sets x 5 Reps

Weighted Tricep Dip

3 Sets x 8 Reps

Sit-Up

4 Sets x 15 Reps

Push-Up

3 Sets x 10 Reps

Barbell Bench Press

4 Sets x 5 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Push-Up

1 Set x 15 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Machine Fly

3 Sets x 8 Reps

Seated Leg Tuck

4 Sets x 20 Reps

Treadmill Running

1 Set

Machine Leg Extension

3 Sets x 8 Reps

Hip Extension (Standing)

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Bodyweight Wall Squat

3 Sets x 8 Reps

Machine Single-Leg Press

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Cable Oblique Crunch

3 Sets x 8 Reps

Treadmill Running

1 Set

Barbell Military Press

5 Sets x 8 Reps

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Cable Front Raise

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Hanging Knee Raise

1 Set x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Shoulder Press

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Treadmill Running

1 Set