The next set's weight should be slightly heavier, and the last set should be done with an even heavier weight.
Remember to stretch your muscles after every session.
WEEK 1
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each.
Wednesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
WEEK 2
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each
Wednesday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Friday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Pec decs (Sets: 3 Reps: 14)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
WEEK 3
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Wednesday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
Friday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
WEEK 4
Monday
Cardio 20 min. Increase the intensity minute-by-minute for sets of 4 min. each
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Wednesday
Cardio 5 min. (warm-up)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Friday
Cardio 5 min. (warm-up)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
WEEK 5
Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
Friday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
WEEK 6
Monday
Cardio 25 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Friday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
WEEK 7
Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
Friday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
WEEK 8
Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Wednesday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
Friday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 14)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 14)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 14)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 14)
WEEK 9
Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)
Wednesday
Cardio 5 MIN. (WARM-UP)
Dumbbell chest press (Sets: 4 Reps: 14/12/10/8)
Lateral pulldown (Sets: 4 Reps: 14/12/10/8)
Seated row (Sets: 3 Reps: 20)
Seated shoulder press (Sets: 4 Reps: 14/12/10/8)
Dumbbell shoulder press (Sets: 3 Reps: 20)
Bicep curls with dumbbells (Sets: 4 Reps: 14/12/10/8)
Dumbbell hammer curls (Sets: 3 Reps: 20)
Standing tricep pressdown (Sets: 4 Reps: 14/12/10/8)
Bench dips (Sets: 3 Reps: 20)
Pec decs (Sets: 3 Reps: 20)
Friday
Cardio 5 MIN. (WARM-UP)
Leg curls (Sets: 4 Reps: 14/12/10/8)
Leg extensions with machine (Sets: 4 Reps: 14/12/10/8)
Leg press (Sets: 3 Reps: 14)
Body raise (Sets: 3 Reps: 14)
Standing calf raises (Sets: 4Reps: 14/12/10/8)
Calf contractions (Sets: 3 Reps: 14)
Hip lifts (Sets: 4 Reps: 14)
Squat/lunge combo with dumbbells (Sets: 3 Reps: 14)
Abdominal curls (Sets: 4 Reps: 14)
Oblique crunches (Sets: 4 Reps: 14)
Reverse curls (Sets: 4 Reps: 14)
WEEK 10
Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.
WEEK 11
Monday
Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Abdominal curls (Sets: 4 Reps: 20)
Oblique crunches (Sets: 4 Reps: 20)
Reverse curls (Sets: 4 Reps: 20)
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.
Friday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
WEEK 12
Monday
Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH
Wednesday
Cardio 5 MIN. (WARM-UP)
REPEAT LOWER-BODY SERIES, AS DISPLAYED IN WEEK 9
Friday
Cardio 5 min. (warm-up)
REPEAT UPPER-BODY SERIES, AS DISPLAYED IN WEEK 9.