Barbell Bench Press

5 Sets x 8,8,3,1,1 Reps

Barbell Incline Bench Press

4 Sets x 6,3,5,1 Reps

Barbell Decline Bench Press

3 Sets x 8,3,6 Reps

Leverage Chest Press

3 Sets x 2,3,3 Reps

Machine Fly

3 Sets x 8,8,4 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12,8,7,4 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Walking

1 Set

Decline Crunch

3 Sets x 10 Reps

Crunch

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Plank

3 Sets

Pull-Up

3 Sets x 3,2,8 Reps

Cable Elevated Row

5 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 12,12,8 Reps

Barbell Bent-Over Row

4 Sets x 8,8,3,5 Reps

Machine Lat Pulldown

3 Sets x 8,8,4 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8,7,5 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8,6,6 Reps

EZ Bar Curl

4 Sets x 8,8,8,3 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Indoor Cycling

1 Set

Machine Ab Crunch

4 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Decline Crunch

4 Sets x 10 Reps

Mountain Climber

3 Sets x 10 Reps

Shoulder Circles

3 Sets x 10 Reps

Barbell Military Press

3 Sets x 8,8,6 Reps

Smith Machine Shoulder Press

5 Sets x 8,8,3,2,4 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12,12,8,1 Reps

Machine Shoulder Press

3 Sets x 8,7,2 Reps

Dumbbell Lateral Raise

3 Sets x 8,8,4 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

5 Sets x 8,4,5,5,5 Reps

Machine Seated Tricep Dip

4 Sets x 12,8,7,7 Reps

Bodyweight Squat

3 Sets x 8 Reps

Barbell Squat

4 Sets x 8,7,8,1 Reps

Barbell Deadlift

5 Sets x 5,10,10,10,10 Reps

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8,8,6,5 Reps

Machine Calf Raise

6 Sets x 12,12,13,10,8,8 Reps