Monday
	Lateral pulldown SETS: 4 REPS: 15/12/10/8 Dumbbell shoulder press SETS: 4 REPS: 15/12/10/8   Pec decs SETS: 4 REPS: 15/12/10/8 Bicep curls with dumbbells SETS: 4 REPS: 15/12/10/8   Tricep pressdowns SETS: 4 REPS: 15/12/10/8

Tuesday
	Cardio combo 30 MIN. IN TOTAL, PUSHING THE INTENSITY UP MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Wednesday
	Standing calf raises SETS: 4 REPS: 15/12/10/8 Leg extensions with machine SETS: 4 REPS: 15/12/10/8   Leg curls SETS: 4 REPS: 15/12/10/8 Abdominal crunches SETS: 3 REPS: MAX   Oblique crunches SETS: 3 REPS: MAX Hip lifts SETS: 3 REPS: MAX

Thursday
	Cardio combo 30 MIN. IN TOTAL, PUSHING THE INTENSITY UP MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Friday
	Lateral pulldown SETS: 4 REPS: 15/12/10/8 Dumbbell shoulder press SETS: 4 REPS: 15/12/10/8   Pec decs SETS: 4 REPS: 15/12/10/8 Bicep curls with dumbbells SETS: 4 REPS: 15/12/10/8   Tricep pressdowns SETS: 4 REPS: 15/12/10/8