Treadmill Running

1 Set

Barbell Shoulder Press

4 Sets x 5 Reps

Parallel Bar Hip Raise

3 Sets x 15 Reps

Parallel Bar Leg Raise

3 Sets x 15 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

Plank

3 Sets

Side Plank

3 Sets x 8 Reps

Rowing

1 Set

Chin-Up with Knee Raise

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Elevated Row

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 45 Reps

Running

1 Set

Indoor Cycling

1 Set

Walking

1 Set

Road Cycling

1 Set

Rowing

1 Set

Rowing

1 Set

Barbell Squat

5 Sets x 6 Reps

Barbell Deadlift

4 Sets x 20 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Kettlebell One-Arm Swing

3 Sets x 30 Reps

Bodyweight Wall Squat

3 Sets x 1 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction

3 Sets x 10 Reps

Machine Ab Crunch

3 Sets x 45 Reps

Treadmill Running

1 Set

Dip

3 Sets x 12 Reps

Barbell Curl

3 Sets x 8 Reps

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Machine Ab Crunch

3 Sets x 8 Reps

Running

1 Set

Indoor Cycling

1 Set

Walking

1 Set

Road Cycling

1 Set