Rowing

1 Set

Medicine Ball Decline Two-Arm Overhead Throw

3 Sets x 15 Reps

Barbell Bench Press (Wide Grip)

5 Sets x 5 Reps

Weighted Tricep Dip

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Machine Fly

5 Sets x 5 Reps

Barbell Decline Bench Press

5 Sets x 5 Reps

Forearm Plank with Hip Abduction

3 Sets x 1 Reps

Rowing

1 Set

Barbell Deadlift

5 Sets x 5 Reps

Machine Assisted Chin-Up

5 Sets x 5 Reps

Back Hyperextension

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Cable Seated Row

5 Sets x 5 Reps

Sit-Up

3 Sets x 100 Reps

Machine Ab Crunch

5 Sets x 5 Reps

Rowing

1 Set

Dumbbell Hammer Curl

5 Sets x 5 Reps

EZ Bar Decline Close Grip Skull Crusher

5 Sets x 5 Reps

Barbell Curl (Close Grip)

5 Sets x 5 Reps

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 5 Reps

Dumbbell Incline Tricep Extension

5 Sets x 5 Reps

Dumbbell Supinated One-Arm Wrist Curl

6 Sets x 5 Reps

Dumbbell Incline Curl

5 Sets x 5 Reps

Weighted Tricep Dip

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Sit-Up

3 Sets x 100 Reps

Machine Ab Crunch

5 Sets x 5 Reps

Step Machine

1 Set

Barbell Deep Squat

5 Sets x 5 Reps

Machine Leg Extension

5 Sets x 5 Reps

Machine Leg Curl (Prone)

5 Sets x 5 Reps

Machine Hip Adduction

5 Sets x 5 Reps

Machine Hip Abduction

5 Sets x 5 Reps

Machine Seated Calf Raise

5 Sets x 5 Reps

Sit-Up

5 Sets x 100 Reps

Machine Ab Crunch

5 Sets x 5 Reps

Arm Circles

3 Sets x 100 Reps

Jump Rope

1 Set

Medicine Ball Overhead Slam

3 Sets x 10 Reps

Barbell High Front Raise

5 Sets x 5 Reps

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Weight Plate Front Raise

5 Sets x 5 Reps

Dumbbell Front Raise

5 Sets x 5 Reps

Barbell Upright Row

5 Sets x 5 Reps

Medicine Ball Rotation

3 Sets x 10 Reps

Parallel Bar Hip Raise

5 Sets x 5 Reps

Plank

3 Sets

Step Machine

1 Set

Sit-Up

3 Sets x 100 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Weight Plate Russian Twist

3 Sets x 15 Reps

Weighted Crunch

3 Sets x 15 Reps

Stability Ball Plank with Hip Abduction

3 Sets x 1 Reps

Machine Ab Crunch

3 Sets x 8 Reps