Monday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH. Seated row SETS: 3 REPS: 20   Dumbbell hammer curls SETS: 3 REPS: 20 Dumbbell chest press SETS: 4 REPS: 14/12/10/8   Seated shoulder press SETS: 4 REPS: 14/12/10/8 Standing tricep pressdown SETS: 4 REPS: 14/12/10/8   Dumbbell shoulder press SETS: 3 REPS: 20 Pec decs SETS: 3 REPS: 20   Bench dips SETS: 3 REPS: 20 Lateral pulldown SETS: 4 REPS: 14/12/10/8   Bicep curls with dumbbells SETS: 4 REPS: 14/12/10/8

Thursday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH. Body raise SETS: 3 REPS: 20   Calf contractions SETS: 3 REPS: 20 Abdominal curls SETS: 4 REPS: 20   Leg curls SETS: 4 REPS: 14/12/10/8 Squat/lunge combo with dumbbells SETS: 3 REPS: 20   Reverse curls SETS: 4 REPS: 20 Leg press SETS: 3 REPS: 20   Hip lifts SETS: 3 REPS: 20 Oblique crunches SETS: 4 REPS: 20   Leg extensions with machine SETS: 4 REPS: 14/12/10/8 Seated calf raises SETS: 4 REPS: 14/12/10/8   Abdominal crunches SETS: 4 REPS: 20