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: 10   Dumbbell Arnold press SETS: 3 REPS: 12 Standing lateral shoulder raise SETS: 3 REPS: 15   French press SETS: 3 REPS: 10 Bodyweight pullups SETS: 3 REPS: 15   Reverse fly SETS: 3 REPS: 15 Standing tricep pressdown SETS: 3 REPS: 15

Wednesday
Quick stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Front and rear dumbbell lunge SETS: 3 REPS: 15   Olympic bar squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Step ups SETS: 3 REPS: 15   Dumbbell fly SETS: 3 REPS: 10 Floor push ups SETS: 3 REPS: 12   Dumbbell chest press SETS: 3 REPS: 12 Bicep curls with theraband 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: 10   Dumbbell Arnold press SETS: 3 REPS: 12 Standing lateral shoulder raise SETS: 3 REPS: 15   Reverse fly SETS: 3 REPS: 15 Seated row SETS: 3 REPS: 12   Standing tricep pressdown SETS: 3 REPS: 15 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 Front and rear dumbbell lunge SETS: 3 REPS: 15   Olympic bar squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Step ups SETS: 3 REPS: 15   Dumbbell fly SETS: 3 REPS: 10 Floor push ups SETS: 3 REPS: 12   Dumbbell chest press SETS: 3 REPS: 12 Bicep curls with theraband SETS: 3 REPS: 15   Dumbbell hammer curls SETS: 3 REPS: 10