Dumbbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Decline Bench Press

4 Sets x 6 Reps

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 10 Reps

Cable Lower Chest Raise

3 Sets x 10 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

HIIT Indoor Cycling

3 Sets

Dumbbell Alternating Bicep Curl

4 Sets x 6 Reps

Preacher Curl Machine

4 Sets x 6 Reps

Dumbbell One-Arm Incline Curl

4 Sets x 6 Reps

Barbell Curl

5 Sets x 10 Reps

EZ Bar Curl

3 Sets x 16 Reps

Cable Standing Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

HIIT Indoor Cycling

3 Sets

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bent-Over Row

4 Sets x 6 Reps

T Bar Row

4 Sets x 6 Reps

Chin-Up with Knee Raise

3 Sets x 8 Reps

Cable Shoulder Extension

5 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 12 Reps

Landmine

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

HIIT Indoor Cycling

3 Sets

Weighted Tricep Dip

4 Sets x 6 Reps

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Cable Shoulder Extension

4 Sets x 6 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Tricep Kickback

3 Sets x 15 Reps

EZ Bar Tricep Extension

5 Sets x 10 Reps

HIIT Indoor Cycling

3 Sets

Barbell Deep Squat

4 Sets x 6 Reps

Machine Single-Leg Press

4 Sets x 6 Reps

Machine Single-Leg Curl

4 Sets x 6 Reps

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Machine Leg Extension

5 Sets x 10 Reps

Smith Machine Squat

3 Sets x 15 Reps

Smith Machine Single-Leg Calf Raise

3 Sets x 15 Reps

Decline Crunch

3 Sets x 8 Reps

Cable Seated Rotation (Stability Ball)

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Barbell Military Press

4 Sets x 6 Reps

Barbell Upright Row

4 Sets x 6 Reps

Dumbbell Lateral Raise

5 Sets x 10 Reps

Cable Rope Face Pull

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Indoor Cycling

1 Set

Hanging Knee Raise

3 Sets x 10 Reps

Barbell Reverse Curl

3 Sets x 8 Reps

Cable Wood Chop

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Landmine

3 Sets x 10 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

grippers

3 Sets x 8 Reps

Walking

3 Sets