Elliptical Training

1 Set

Machine Assisted Pull-Up

4 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 20 Reps

Machine Seated Row

3 Sets x 20 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Smith Machine Bent-Over Row

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 21 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 13 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Machine Fly

5 Sets x 10 Reps

Cable Cross-Over

5 Sets x 12 Reps

Cable Cross-Over

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell Fly

5 Sets x 12 Reps

Push-Up

4 Sets x 12 Reps

Barbell Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise

5 Sets x 8 Reps

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Machine Assisted Dip

4 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12 Reps

Cable Tricep Kickback

3 Sets x 12 Reps

Single-Leg Bench Dip

3 Sets x 12 Reps

Smith Machine Squat

5 Sets x 10 Reps

Machine Leg Extension

4 Sets x 30 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Press

5 Sets x 10 Reps

Calf Press On Leg Press

5 Sets x 12 Reps

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 10 Reps