| Exercise | Sets | Reps/Duration |
|---|---|---|
| Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 4 | 8-12 |
| Cable Fly | 3 | 12-15 |
| Push-Ups | 3 | Failure |
| Running | 1 | 30 minutes |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Pull-Ups | 4 | 8-12 |
| Deadlifts | 4 | 6-8 |
| Seated Rows | 4 | 8-12 |
| Lat Pulldowns | 4 | 8-12 |
| Elliptical | 1 | 30 minutes |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Shoulder Press | 4 | 8-12 |
| Lateral Raises | 3 | 12-15 |
| Front Raises | 3 | 12-15 |
| Rear Delt Flyes | 3 | 12-15 |
| Stationary Bike | 1 | 30 minutes |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Barbell Curls | 4 | 8-12 |
| Hammer Curls | 4 | 8-12 |
| Concentration Curls | 3 | 12-15 |
| Preacher Curls | 3 | 12-15 |
| Jump Rope | 1 | 20 minutes |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Tricep Dips | 4 | 8-12 |
| Skull Crushers | 4 | 8-12 |
| Tricep Pushdowns | 4 | 8-12 |
| Overhead Tricep Extension | 3 | 12-15 |
| Rowing Machine | 1 | 20 minutes |
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Squats | 4 | 8-12 |
| Leg Press | 4 | 8-12 |
| Lunges | 4 | 8-12 |
| Leg Curls | 4 | 8-12 |
| Running | 1 | 30 minutes |