Rowing

1 Set

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Upright Row

4 Sets x 10 Reps

Smith Machine Bench Press

4 Sets x 15 Reps

Smith Machine Deadlift

4 Sets x 15 Reps

T Bar Row

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Treadmill Running

1 Set

Walking

1 Set

Cable Seated Crunch

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 15 Reps

Smith Machine Squat

4 Sets x 15 Reps

Weighted Side Bend

4 Sets x 12 Reps

Decline Bench Weighted Twist

4 Sets x 10 Reps

Treadmill Running

1 Set

Rowing

1 Set

Machine Back Extension

4 Sets x 25 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Kettlebell Sumo High Pull

4 Sets x 10 Reps

Kettlebell One-Arm Swing

4 Sets x 10 Reps

Kettlebell Single-Leg Deadlift

4 Sets x 10 Reps

Kettlebell Windmill

4 Sets x 10 Reps

Kettlebell Alternating Shoulder Press

4 Sets x 10 Reps

Kettlebell Alternating Row

4 Sets x 10 Reps

Kettlebell Hang Clean

4 Sets x 10 Reps

Treadmill Running

1 Set

Elliptical Training

1 Set

Arm Extension Machine

4 Sets x 12 Reps

Tricep press machine

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable External Rotation

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 15 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Treadmill Running

1 Set

Walking

1 Set

Cable Leg Kickback

4 Sets x 12 Reps

Cable Hip Abduction

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Barbell Hip Thrust

4 Sets x 10 Reps

Barbell Side Bend

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 10 Reps

Barbell Good Morning

4 Sets x 10 Reps

Barbell Squat to Upright Row

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Treadmill Running

1 Set