Monday
Full body stretch	Cardio combo MIN: 30 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING Lateral pulldown SETS: 3 REPS: 10   Squats with dumbbells SETS: 3 REPS: 10 Leg press SETS: 3 REPS: 12   Bench press SETS: 3 REPS: 12 Hamstring curls with machine SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Leg extensions with machine SETS: 3 REPS: 15   Bar curl SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12

Wednesday
Lower body stretch	Cardio combo MIN: 30 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING Lateral pulldown SETS: 3 REPS: 10   Squats with dumbbells SETS: 3 REPS: 10 Leg press SETS: 3 REPS: 12   Bench press SETS: 3 REPS: 12 Hamstring curls with machine SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Leg extensions with machine SETS: 3 REPS: 15   Bar curl SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12

Friday
Quick stretch	Cardio combo MIN: 30 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING Squats with dumbbells SETS: 3 REPS: 10   Lateral pulldown SETS: 3 REPS: 10 Leg press SETS: 3 REPS: 12   Bench press SETS: 3 REPS: 12 Hamstring curls with machine SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Leg extensions with machine SETS: 3 REPS: 15   Bar curl SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12