Treadmill Running

1 Set

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Fly With A Twist

5 Sets x 10 Reps

Dumbbell Incline Bench Press (Palms in)

5 Sets x 8 Reps

Treadmill Running

1 Set

Weighted Pull-Up

6 Sets x 10 Reps

Back Hyperextension

6 Sets x 10 Reps

Dumbbell Incline Bench Row

6 Sets x 10 Reps

Treadmill Running

1 Set

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 7 Reps

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Dumbbell Rear Deltoid Row

4 Sets x 15 Reps

Treadmill Running

2 Sets

Dumbbell Bench Squat

5 Sets x 10 Reps

Dumbbell Romanian Deadlift

5 Sets x 10 Reps

Dumbbell Calf Raise

5 Sets x 17,17,20,20,20 Reps

Dumbbell One-Arm Wrist Curl

5 Sets x 17,17,20,20,20 Reps

Dumbbell Shoulder Shrug

5 Sets x 17,17,20,20,20 Reps

Weight Plate Neck Extension (Prone)

5 Sets x 12 Reps

Weight Plate Neck Flexion (Supine)

5 Sets x 12 Reps

Treadmill Running

1 Set

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 7 Reps

Dumbbell Alternating Reverse Curl

4 Sets x 10 Reps

Treadmill Running

1 Set

Barbell Ab Rollout (Kneeling)

5 Sets x 20 Reps

Weighted Hanging Knee Raise

5 Sets x 20 Reps

Decline Bench Weighted Twist

5 Sets x 20 Reps

Weighted Decline Rotation

5 Sets x 20 Reps

Treadmill Running

1 Set

Treadmill Running

1 Set

Weighted Tricep Dip

4 Sets x 15 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell Incline Spider Curl

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl (Prone)

3 Sets x 12 Reps

Dumbbell Reverse Spider Curl

3 Sets x 12 Reps

Dumbbell Press (Close Grip)

4 Sets x 25 Reps

Dumbbell Cross Tricep Extension (Supine)

4 Sets x 20 Reps

Weighted Treadmill Running

1 Set

Weighted Pull-Up

10 Sets x 10 Reps

Weighted Push-up

10 Sets x 20 Reps

Weighted Squat

10 Sets x 30 Reps

Weighted Treadmill Running

1 Set