Barbell Bench Press

6 Sets x 8 Reps

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

EZ Bar Incline Tricep Extension

4 Sets x 12 Reps

Tri Push Down Machine

4 Sets x 12 Reps

Smith Machine Shoulder Press

6 Sets x 8 Reps

Rev Pec Deck

5 Sets x 10 Reps

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 15 Reps

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Ab Crunch

4 Sets x 25 Reps

Weight Plate Rotation

4 Sets x 40 Reps

Rack Pulls

6 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable Seated Row

4 Sets x 10 Reps

Face Pull

4 Sets x 12 Reps

Dumbbell Incline Curl

5 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

EZ Bar Curl

4 Sets x 12 Reps

Machine Leg Press

5 Sets x 10 Reps

Smith Machine Squat

5 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 15 Reps

Machine Hip Adduction

3 Sets x 15 Reps

Plank

3 Sets

Parallel Bar Leg Raise

3 Sets x 15 Reps

Walking

1 Set

Step Machine

1 Set

Rowing

1 Set

Step Machine

1 Set

Rowing

1 Set

Step Machine

1 Set

Rowing

1 Set

Step Machine

1 Set

Rowing

1 Set

Step Machine

1 Set

Rowing

1 Set

Step Machine

1 Set

Rowing

1 Set

Walking

1 Set

Elliptical Training

5 Sets

Road Cycling

5 Sets

Mountain Biking

5 Sets

Step Machine

1 Set

Indoor Cycling

1 Set

Rowing

1 Set

Swimming

1 Set

Walking

1 Set

Running

1 Set