Monday
Full body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Dumbbell bent over row SETS: 3 REPS: 10 Seated row SETS: 3 REPS: 12   Dumbbell shoulder press SETS: 3 REPS: 10 Dumbbell front shoulder raise SETS: 3 REPS: 12   Tricep extension using both hands SETS: 3 REPS: 10 Reverse fly SETS: 3 REPS: 15   French press SETS: 3 REPS: 10 Bodyweight pullups SETS: 3 REPS: 15

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

Friday
Lower body stretch	Cardio combo WARM-UP ON ROWER, STEP,X-TRAINER, TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Dumbbell bent over row SETS: 3 REPS:10 Seated row SETS: 3 REPS: 12   Reverse fly SETS: 3 REPS: 15 Dumbbell front shoulder raise SETS: 3 REPS: 12   Tricep extension using both hands SETS: 3 REPS: 10 Dumbbell shoulder press SETS: 3 REPS: 10   French press SETS: 3 REPS: 10 Bodyweight pullups SETS: 3 REPS: 15

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