Treadmill Running

1 Set

Smith Machine Squat

5 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Tuck Crunch

3 Sets x 12 Reps

Air Bike

3 Sets x 12 Reps

Rowing

1 Set

Smith Machine Bench Press

5 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Deadlift

5 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Machine Assisted Pull-Up (Hammer Grip)

2 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Plank

4 Sets

Cable Kneeling Crunch (Rope)

2 Sets x 12 Reps

Rowing

1 Set

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Shrug

5 Sets x 12 Reps

Barbell Preacher Curl

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Crunch

4 Sets x 12 Reps

Scissor Kick

4 Sets x 12 Reps

Alternating Leg Bridge

4 Sets x 12 Reps

Weight Plate Rotation

4 Sets x 12 Reps

Burpees

2 Sets x 12 Reps

Bent Knee Hip Raise

4 Sets x 12 Reps