Monday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH Abdominal crunches SETS: 4 REPS: 20   Abdominal curls SETS: 4 REPS: 20 Reverse curls SETS: 4 REPS: 20   Oblique crunches SETS: 4 REPS: 20

Wednesday
	Cardio 5 MIN. (WARM-UP) Dumbbell shoulder press SETS: 3 REPS: 20   Dumbbell hammer curls SETS: 3 REPS: 20 Bench dips SETS: 3 REPS: 20   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 Seated row SETS: 3 REPS: 20   Pec decs SETS: 3 REPS: 20

Friday
	Cardio 5 MIN. (WARM-UP) Calf contractions SETS: 3 REPS: 20   Leg press SETS: 3 REPS: 20 Body raise SETS: 3 REPS: 20   Hip lifts SETS: 3 REPS: 20 Abdominal crunches SETS: 4 REPS: 20   Reverse curls SETS: 4 REPS: 20 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 curls SETS: 4 REPS: 14   Oblique crunches SETS: 4 REPS: 20