Monday
Full body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Hyperextensions SETS: 3 REPS: 12 Dumbbell front shoulder raise SETS: 3 REPS: 12   Standing lateral shoulder raise SETS: 3 REPS: 15 Bench dips SETS: 3 REPS: 12   Seated row SETS: 3 REPS: 10 Dumbbell Arnold press SETS: 3 REPS: 12   French press SETS: 3 REPS: 10

Wednesday
Quick stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER TREADMILL OR BICYCLE Leg press SETS: 3 REPS: 12   Squats with dumbbells SETS: 3 REPS: 10 Hamstring curls with machine SETS: 3 REPS: 15   Adduction (lying) SETS: 3 REPS: 12 Bench press SETS: 3 REPS: 12   Floor push ups SETS: 3 REPS: 12 Abdominal crunches SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15   Dumbbell chest press SETS: 3 REPS: 12 Bicep curls with theraband SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15

Friday
Lower body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Hyperextensions SETS: 3 REPS: 12 Dumbbell front shoulder raise SETS: 3 REPS: 12   Bench press SETS: 3 REPS: 12 Tricep extension using both hands SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 10 Dumbbell Arnold press SETS: 3 REPS: 12   French press SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12