Indoor Cycling

1 Set

Leverage Machine High Row

4 Sets x 8,6,4,4 Reps

Machine Lat Pulldown (Reverse Grip)

4 Sets x 6 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Lateral Raise (Prone)

4 Sets x 12,10,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 8,6,4,4 Reps

EZ Bar French Press

4 Sets x 10,8,6,4 Reps

Cable One-Arm Tricep Extension

3 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 10 Reps

Indoor Cycling

1 Set

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 8,6,4,4 Reps

Dumbbell Walking Lunge

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8,6,4,4 Reps

Crunch

3 Sets x 99 Reps

Tuck Crunch

3 Sets x 99 Reps

Oblique Crunch

3 Sets x 99 Reps

Plank

3 Sets

Indoor Cycling

1 Set

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8,6,4,4 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 8,6,4,4 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Alternating Seated Curl

4 Sets x 10,8,6,4 Reps

Dumbbell Seated Alternating Hammer Curl

3 Sets x 12 Reps

Hanging Leg Raise

4 Sets x 10 Reps