Back Hyperextension

4 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Bench Press (Wide Grip)

5 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Push-Up (Wide Hand)

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Cross Body Crunch

5 Sets x 20 Reps

Treadmill Running

1 Set

Machine Lat Pulldown

5 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Cable One-Arm Row

4 Sets x 8 Reps

Pull-Up

5 Sets x 10 Reps

Barbell Curl

4 Sets x 8 Reps

Leg Raise

5 Sets x 20 Reps

Machine Lat Pulldown

5 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Alternating Arnold Press

4 Sets x 8 Reps

Weight Plate Front Raise

4 Sets x 8 Reps

Weight Plate High Front Raise

4 Sets x 8 Reps

Indoor Cycling

1 Set

Machine Leg Extension

5 Sets x 8 Reps

Rowing

1 Set

Bodyweight Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Bodyweight Squat

4 Sets x 8 Reps

Smith Machine Squat

4 Sets x 8 Reps

Machine Hip Abduction

4 Sets x 8 Reps

Bodyweight Wall Squat

4 Sets x 8 Reps

Walking

1 Set

Barbell Military Press

5 Sets x 8 Reps

Crunch

5 Sets x 20 Reps

Rowing

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Bicep Curl

5 Sets x 8 Reps

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell Zottman Curl

4 Sets x 8 Reps

Plank

4 Sets

Back Hyperextension

4 Sets x 10 Reps