Monday
Full body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Dumbbell bent over row SETS: 3 REPS: 10   Lateral pulldown SETS: 3 REPS: 10 Seated row SETS: 3 REPS: 12   Dumbbell shoulder press SETS: 3 REPS: 10 Tricep extension using both hands SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Abdominal crunches SETS: 3 REPS: 10   Triceps bodyweight dip press SETS: 3 REPS: 10 Cable front raises SETS: 3 REPS: 15   Reverse fly SETS: 3 REPS: 15

Wednesday
Quick stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Hamstring curls with machine SETS: 3 REPS: 15   Step ups SETS: 3 REPS: 15 Front and rear dumbbell lunge SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Adduction (lying) SETS: 3 REPS: 12   Abduction (lying) SETS: 3 REPS: 10 Dumbbell fly SETS: 3 REPS: 10   Bicep curls with dumbbells SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Floor push ups SETS: 3 REPS: 12 Reverse curls SETS: 3 REPS: 15   Reverse fly SETS: 3 REPS: 15

Friday
Lower body stretch SETS: 3 REPS: 12	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Dumbbell bent over row SETS: 3 REPS: 10   Lateral pulldown SETS: 3 REPS: 10 Dumbbell shoulder press SETS: 3 REPS: 10   Triceps bodyweight dip press SETS: 3 REPS: 10 Tricep extension using both hands SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Abdominal crunches SETS: 3 REPS: 10   Cable front raises SETS: 3 REPS: 15 Reverse fly SETS: 3 REPS: 15   Seated row SETS: 3 REPS: 12