Walking

1 Set

Machine Leg Extension

3 Sets x 12 Reps

Barbell Squat

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell Step-Up

3 Sets x 16 Reps

Cable Leg Kickback

3 Sets x 16 Reps

Dumbbell Walking Lunge

4 Sets x 20 Reps

Walking

1 Set

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Barbell Good Morning

4 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Plank

4 Sets

Leg Raise

4 Sets x 10 Reps

Air Bike

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Assisted Dip

4 Sets x 10 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Cable Crunch

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Press

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Hip Thrust

4 Sets x 8 Reps

Barbell Sumo Deadlift

4 Sets x 8 Reps

Dumbbell Bulgarian Split Squat

4 Sets x 8 Reps

Bridge

4 Sets

Glute Kickback

4 Sets x 20 Reps