Monday
	Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH. Pec decs SETS: 3 REPS: 14   Seated row SETS: 3 REPS: 14 Dumbbell shoulder press SETS: 3 REPS: 14   Dumbbell hammer curls SETS: 3 REPS: 14 Bench dips SETS: 3 REPS: 14   Dumbbell chest press SETS: 4 REPS: 14/12/10/8 Lateral pulldown SETS: 4 REPS: 14/12/10/8   Seated shoulder press SETS: 4 REPS: 14/12/10/8 Bicep curls with dumbbells SETS: 4 REPS: 14/12/10/8   Standing tricep pressdown SETS: 4 REPS: 14/12/10/8

Thursday
	Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH. Leg press SETS: 3 REPS: 14   Body raise SETS: 3 REPS: 14 Hip lifts SETS: 3 REPS: 14   Abdominal curls SETS: 4 REPS: 14 Oblique crunches SETS: 4 REPS: 14   Calf contractions SETS: 3 REPS: 14 Leg extensions with machine SETS: 4 REPS: 14/12/10/8   Leg curls SETS: 4 REPS: 14/12/10/8 Seated calf raises SETS: 4 REPS: 14/12/10/8   Squat/lunge combo with dumbbells SETS: 3 REPS: 14 Abdominal crunches SETS: 4 REPS: 14   Reverse curls SETS: 4 REPS: 14