Monday
Full body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Dumbbell bent over row SETS: 3 REPS: 10   Hyperextensions SETS: 3 REPS: 12 Dumbbell shoulder press SETS: 3 REPS: 10   Standing lateral shoulder raise SETS: 3 REPS: 15 Standing tricep pressdown SETS: 3 REPS: 15   Bench dips SETS: 3 REPS: 12 Triceps bodyweight dip press SETS: 3 REPS: 10   Cable front raises SETS: 3 REPS: 15

Wednesday
Quick stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Leg extensions with machine SETS: 3 REPS: 15   Olympic bar squats SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Standing calf raises SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Bench press SETS: 3 REPS: 12 Dumbbell fly SETS: 3 REPS: 10   Bar curl SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 15   Pec decs SETS: 3 REPS: 12

Friday
Lower body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Dumbbell bent over row SETS: 3 REPS: 10   Hyperextensions SETS: 3 REPS: 12 Dumbbell shoulder press SETS: 3 REPS: 10   Standing lateral shoulder raise SETS: 3 REPS: 15 Standing tricep pressdown SETS: 3 REPS: 15   Bench dips SETS: 3 REPS: 12 Triceps bodyweight dip press SETS: 3 REPS: 10   Cable front raises SETS: 3 REPS: 15

Saturday
Full body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Leg extensions with machine SETS: 3 REPS: 15   Leg press SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15   Hamstring curls with machine SETS: 3 REPS: 15 Bench press SETS: 3 REPS: 12   Dumbbell fly SETS: 3 REPS: 10 Bar curl SETS: 3 REPS: 10   Bicep curls with dumbbells SETS: 3 REPS: 15 Olympic bar squats SETS: 3 REPS: 15   Pec decs SETS: 3 REPS: 12