3 days

Rowing

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Rear Delt Row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Machine Inverted Row (Feet Elevated)

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Bench Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Walking

1 Set

Treadmill Running

1 Set

Walking

1 Set

Smith Machine Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Push-Up (Wide Hand)

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Indoor Cycling

1 Set

Walking

1 Set

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Air Bike

3 Sets x 30 Reps

Frog Sit-Up

3 Sets x 15 Reps

Plank

3 Sets

Walking

1 Set

Treadmill Running

1 Set

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Barbell Side Bend

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Cable Kneeling Crunch

4 Sets x 12 Reps

Barbell Ab Rollout

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Barbell Front Squat

4 Sets x 12 Reps

Dumbbell Walking Lunge

4 Sets x 12 Reps