Bodyweight Walking Lunge

1 Set

Crunch

3 Sets x 8 Reps

Machine Leg Curl (Prone)

1 Set

Cable Standing Leg Curl

4 Sets x 15 Reps

Dumbbell Calf Raise

1 Set

Barbell Hip Thrust

4 Sets x 15,20,20,20 Reps

Barbell Romanian Deadlift

1 Set

Reverse Crunch

4 Sets x 10 Reps

Leg Raise

4 Sets x 10 Reps

Dip

1 Set

Parallel Bar Hip Flexion

1 Set

Cable Lat Pulldown (Wide Grip)

1 Set

Machine Vertical Row (Reverse Grip)

5 Sets x 15 Reps

Cable Pulldown (Underhand)

4 Sets x 15,12,12,12 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 15,12,12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12,10,10,10 Reps

Barbell Curl

1 Set

Dumbbell Alternating Bicep Curl

1 Set

Preacher Curl Machine

4 Sets x 15,12,12,12 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Running

1 Set

Pull-Up

1 Set

Barbell Incline Bench Press

1 Set

Machine Fly

4 Sets x 12 Reps

Barbell Bench Press

1 Set

Push-Up

1 Set

Barbell Upright Row

3 Sets x 15 Reps

Dumbbell Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 15,12,12,12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Alternating Arm Cobra

1 Set

Jump Rope

1 Set

Kettlebell Single-Leg Deadlift

1 Set

Machine Leg Extension

1 Set

Dumbbell Walking Lunge

1 Set

Barbell Deep Squat

4 Sets x 15 Reps

Barbell Glute Bridge

3 Sets x 30 Reps

Bodyweight Step-Up

4 Sets x 10 Reps

Dumbbell Calf Raise

4 Sets x 20 Reps

Dumbbell Seated Calf Raise

4 Sets x 20 Reps

Leg Raise

4 Sets x 15 Reps

Reverse Crunch

4 Sets x 15 Reps

Rolling

3 Sets x 8 Reps