Elliptical Training

1 Set

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Weighted Tricep Dip

4 Sets x 20 Reps

Push-Up

4 Sets x 20 Reps

Elliptical Training

1 Set

Barbell Shoulder Press

4 Sets x 12 Reps

Cable Front Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Barbell Shoulder Pull (Prone)

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Elliptical Training

1 Set

Skull Crusher

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Cable Tricep Kickback

4 Sets x 12 Reps

Elliptical Training

1 Set

Barbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable One-Arm Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Wide-Grip Pull Up

4 Sets x 12 Reps

Elliptical Training

1 Set

Bodyweight Squat

4 Sets x 12 Reps

Bodyweight Calf Raise

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

Box Jump Multiple Response

4 Sets x 12 Reps

Elliptical Training

1 Set

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Spider Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl

4 Sets x 12 Reps

Dumbbell Zottman Curl

4 Sets x 12 Reps

Chin-Up with Knee Raise

4 Sets x 12 Reps

Walking

1 Set