Monday
	Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH Abdominal curls SETS: 4 REPS: 14   Oblique crunches SETS: 4 REPS: 14 Abdominal crunches SETS: 4 REPS: 14   Reverse curls SETS: 4 REPS: 14

Wednesday
	Cardio 5 MIN. (WARM-UP) Leg extensions with machine SETS: 4 REPS: 14/12/10/8   Leg press SETS: 3 REPS: 14 Leg curls SETS: 4 REPS: 14/12/10/8   Body raise SETS: 3 REPS: 14 Seated calf raises SETS: 4 REPS: 14/12/10/8   Calf contractions SETS: 3 REPS: 14 Hip lifts SETS: 4 REPS: 14   Squat/lunge combo with dumbbells SETS: 3 REPS: 14 Abdominal curls SETS: 4 REPS: 14   Abdominal crunches SETS: 4 REPS: 14 Oblique crunches SETS: 4 REPS: 14   Reverse curls SETS: 4 REPS: 14

Friday
	Cardio 5 MIN. (WARM-UP) Dumbbell chest press SETS: 4 REPS: 14/12/10/8   Pec decs SETS: 3 REPS: 14 Lateral pulldown SETS: 4 REPS: 14/12/10/8   Seated row SETS: 3 REPS: 14 Seated shoulder press SETS: 4 REPS: 14/12/10/8   Dumbbell shoulder press SETS: 3 REPS: 14 Bicep curls with dumbbells SETS: 4 REPS: 14/12/10/8   Dumbbell hammer curls SETS: 3 REPS: 14 Standing tricep pressdown SETS: 4 REPS: 14/12/10/8   Bench dips SETS: 3 REPS: 14