Barbell Deep Squat

4 Sets x 7 Reps

Barbell Bulgarian Split Squat

4 Sets x 7 Reps

Dumbbell Jump Squat

4 Sets x 7 Reps

Dumbbell Squat

4 Sets x 7 Reps

Machine Leg Extension

4 Sets x 7 Reps

Machine Leg Press

4 Sets x 7 Reps

Machine Seated Leg Curl

4 Sets x 7 Reps

Machine Calf Raise

4 Sets x 7 Reps

Indoor Cycling

1 Set

Treadmill Running

1 Set

Decline Crunch

4 Sets x 7 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 7 Reps

Hanging Leg Raise

4 Sets x 7 Reps

Barbell Shrug

4 Sets x 7 Reps

Barbell Behind the Back Shrug

4 Sets x 7 Reps

Cable External Rotation

4 Sets x 7 Reps

Cable Internal Rotation

4 Sets x 7 Reps

Cable Reverse Fly

4 Sets x 7 Reps

Cable Upright Row

4 Sets x 7 Reps

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Dumbbell Seated Dublin Press

4 Sets x 7 Reps

Dumbbell Shoulder Shrug

4 Sets x 7 Reps

Machine Reverse Fly

4 Sets x 7 Reps

Weight Plate Front Raise

4 Sets x 7 Reps

Indoor Cycling

1 Set

Barbell Clean and Jerk

4 Sets x 7 Reps

Barbell Rear Military Press

4 Sets x 7 Reps

Barbell Push Press

4 Sets x 7 Reps

Treadmill Running

1 Set

Barbell Bench Press

4 Sets x 7 Reps

Barbell Decline Bench Press

4 Sets x 7 Reps

Barbell Incline Bench Press

4 Sets x 7 Reps

Barbell Bench Press (Wide Grip)

4 Sets x 7 Reps

Barbell Decline Bench Press (Wide Grip)

4 Sets x 7 Reps

Barbell Decline Pullover (Wide Grip)

4 Sets x 7 Reps

Ez bar close grip press

4 Sets x 7 Reps

Cable Cross-Over

4 Sets x 7 Reps

Cable Lower Chest Raise

4 Sets x 7 Reps

Dumbbell Bench Press

4 Sets x 7 Reps

Machine Fly

4 Sets x 7 Reps

Dumbbell Fly

4 Sets x 7 Reps

Indoor Cycling

1 Set

Treadmill Running

1 Set

EZ Bar Preacher Curl (Close Grip)

4 Sets x 7 Reps

Barbell Preacher Curl (Overhand)

4 Sets x 7 Reps

Cable Bicep Curl (Close Grip)

4 Sets x 7 Reps

Cable Kneeling Crunch

4 Sets x 7 Reps

Cable Dual Overhead Curl

4 Sets x 7 Reps

Dumbbell Alternating Preacher Curl (Hammer)

4 Sets x 7 Reps

Dumbbell Alternating Incline Curl

4 Sets x 7 Reps

Dumbbell Concentration Curl

4 Sets x 7 Reps

Dumbbell Incline Hammer Curl

4 Sets x 7 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 7 Reps

Dumbbell Preacher Curl

4 Sets x 7 Reps

EZ Bar Close Grip Curl

4 Sets x 7 Reps

Treadmill Running

1 Set

Indoor Cycling

1 Set

Barbell Bench Press (Close Grip)

4 Sets x 7 Reps

Barbell Incline Bench Press (Close Grip)

4 Sets x 7 Reps

Barbell Overhead Tricep Extension

4 Sets x 7 Reps

Bench Dip

4 Sets x 7 Reps

Cable High Pulley Tricep Extension

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

EZ Bar Tricep Extension

4 Sets x 7 Reps

Ez bar close grip press

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

Cable Shoulder Extension

4 Sets x 7 Reps

Tricep Push-Up

4 Sets x 7 Reps

Dumbbell Tricep Extension

4 Sets x 7 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 7 Reps

Weighted Tricep Dip

4 Sets x 7 Reps

Indoor Cycling

1 Set

Treadmill Running

1 Set

Climber Pull-Up

4 Sets x 7 Reps

Medicine Ball Overhead Slam

4 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 7 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 7 Reps

Rear Pull-Up (Wide Grip)

4 Sets x 7 Reps

Indoor Cycling

1 Set

Barbell Bent-Over Row

4 Sets x 7 Reps

Barbell Deadlift

4 Sets x 7 Reps

Barbell Good Morning

4 Sets x 7 Reps

Cable Elevated Row

4 Sets x 7 Reps

Treadmill Running

1 Set

Treadmill Running

1 Set

Barbell Ab Rollout (Kneeling)

8 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

8 Sets x 8 Reps

Cable Crunch Kneeling Rotation

8 Sets x 8 Reps

Cable Kneeling Crunch (Rope)

8 Sets x 8 Reps

Stability Ball Crunch

8 Sets x 8 Reps

Hanging Knee Raise

8 Sets x 8 Reps

Hanging Leg Raise

8 Sets x 8 Reps

Bench Oblique Crunch

8 Sets x 8 Reps

Bench Weighted Decline Crunch

8 Sets x 8 Reps

Weight Plate Russian Twist

8 Sets x 8 Reps

Weighted Side Bend

8 Sets x 8 Reps

Weighted Crunch

8 Sets x 8 Reps

Indoor Cycling

1 Set