Monday
Full body stretch	Cardio combo CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 50-70% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE Lateral pulldown SETS: 3 REPS: 10   Bodyweight squats SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Seated shoulder press SETS: 3 REPS: 15 Hamstring curls with machine SETS:3 REPS:15   Dumbbell shoulder press SETS:3 REPS:10 Bicep curls with dumbbells SETS: 3 REPS: 12   Standing calf raises SETS: 3 REPS: 15 Standing tricep pressdown SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12

Wednesday
Lower body stretch	Cardio combo MIN: 20 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 50-70% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE Lateral pulldown SETS: 3 REPS: 10   Bodyweight squats SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Seated shoulder press SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Dumbbell shoulder press SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 12   Standing calf raises SETS: 3 REPS: 15 Standing tricep pressdown SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12

Friday
Quick stretch	Cardio combo MIN: 20 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 50-70% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE Lateral pulldown SETS: 3 REPS: 10   Bodyweight squats SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Seated shoulder press SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Dumbbell shoulder press SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 12   Oblique crunches SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15   Standing tricep pressdown SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10