Step Machine

1 Set

Bench Weighted Decline Crunch

3 Sets x 15,8,5 Reps

Leg Raise

3 Sets x 8 Reps

Toe Touches

3 Sets x 8 Reps

Abdominal Pendulum

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 10 Reps

Cable Rope Hammer Curl

3 Sets x 8,8,12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12,10,4,4 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10,4,4,4 Reps

EZ Bar Curl

3 Sets x 8 Reps

EZ Bar Close Grip Curl

3 Sets x 8,7,8 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 30,20,20 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 8 Reps

Step Machine

1 Set

Barbell Military Press

4 Sets x 15,8,8,5 Reps

Machine Shoulder Press

3 Sets x 15,15,9 Reps

Dumbbell Lateral Raise

5 Sets x 8,8,10,8,8 Reps

Landmine Rear Delt Row

3 Sets x 10 Reps

Cable Rope Face Pull

3 Sets x 12,12,10 Reps

Landmine Thruster

4 Sets x 12,10,6,3 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 5 Reps

Barbell Squat

3 Sets x 8,6,6 Reps

Machine Leg Curl (Prone)

3 Sets x 8,6,6 Reps

Machine Leg Extension

3 Sets x 8,5,6 Reps

Machine Calf Raise

3 Sets x 12,12,10 Reps

Treadmill Running

1 Set

Back Hyperextension

1 Set x 10 Reps

Barbell Good Morning

2 Sets x 6 Reps

Pull-Up

3 Sets x 10,10,8 Reps

Barbell Incline Bench Row

3 Sets x 10,8,10 Reps

Leverage Machine High Row

3 Sets x 15,12,8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10,12,12 Reps

Cable V Bar Pulldown

3 Sets x 7,10,15 Reps

Dumbbell Shoulder Shrug

3 Sets x 12,10,8 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 8,10,10 Reps

Running

1 Set

Treadmill Running

1 Set

Dip

3 Sets x 12,10,8 Reps

Barbell Bench Press

3 Sets x 10,8,2 Reps

Machine Inner Chest Press

3 Sets x 15 Reps

Machine Fly

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10,4,4 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12,10,4 Reps

Cable Cross-Over

3 Sets x 15 Reps

Machine Tricep Extension

3 Sets x 20,20,10 Reps

Machine Incline Chest Press

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Dip

3 Sets x 12,10,8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 3,2,1 Reps

Barbell Squat

5 Sets x 8,6,6,6,6 Reps

Barbell Row

3 Sets x 8 Reps

Barbell Upright Row

3 Sets x 12 Reps

Barbell Snatch Pull

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 15,8,8 Reps

Barbell Front Raise

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Decline Pullover (Wide Grip)

4 Sets x 8 Reps

Barbell Bench Press

5 Sets x 10,8,2,10,10 Reps

Barbell Curl

3 Sets x 12,12,4 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 30,20,20 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Mountain Biking

1 Set