Monday
Full body stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLEPTICAL TRAINER 60-80% OF YOURPREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Lateral pulldown SETS: 3 REPS: 10   Dumbbell fly SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15   Bicep curls with dumbbells SETS: 3 REPS: 15 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12 Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Step ups SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Hamstring curls with machine SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10

Tuesday
Lower body stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLEPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Lateral pulldown SETS: 3 REPS: 10   Hamstring curls with machine SETS: 3 REPS: 15 Dumbbell fly SETS: 3 REPS: 10   Abdominal crunches SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15   Bicep curls with dumbbells SETS: 3 REPS: 15 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12 Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Step ups SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10

Wednesday
Quick stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS-TRAINING Hamstring curls with machine SETS: 3 REPS: 15   Bench press SETS: 3 REPS: 12 Standing lateral shoulder raise SETS: 3 REPS: 15   Bar curl SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12   Dumbbell fly SETS: 3 REPS: 10 Step ups with dumbbells SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15   Bicep curls with dumbbells SETS: 3 REPS: 15 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12 Olympic bar squats SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Seated row SETS: 3 REPS: 12   Lateral pulldown SETS: 3 REPS: 10

Thursday
Full body stretch	Cardio combo MIN: 30-40 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Lateral pulldown SETS: 3 REPS: 10   Hamstring curls with machine SETS: 3 REPS: 15 Dumbbell fly SETS: 3 REPS: 10   Bicep curls with dumbbells SETS: 3 REPS: 15 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12 Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Step ups SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15

Friday
Lower body stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING,CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOURPREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Hamstring curls with machine SETS: 3 REPS: 15   Lateral pulldown SETS: 3 REPS: 10 Dumbbell fly SETS: 3 REPS: 10   Step ups with dumbbells SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Oblique crunches SETS: 3 REPS: 12   Seated row SETS: 3 REPS: 12 Olympic bar squats SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10