Exercises

Running (Treadmill)

Cardio

DISTANCE

TIME

Barbell Shrug

Back

WEIGHT

REPS

Dumbbell Curl

Biceps

WEIGHT

REPS

Plank

Abs

TIME

Seated Cable Row

Back

WEIGHT

REPS

Single-leg Deadlift

Legs

WEIGHT

REPS

Hanging Knee Raise

Abs

REPS

TIME

EZ-Bar Curl

Biceps

WEIGHT

REPS

Pull Up

Back

WEIGHT

REPS

Straight-Arm Cable Pushdown

Back

WEIGHT

REPS