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

Tuesday
	Cardio 5 MIN. (WARM-UP) Pec decs SETS: 3 REPS: 20   Dumbbell chest press SETS: 4 REPS: 14/12/10/8 Lateral pulldown SETS: 4 REPS: 14/12/10/8   Seated row SETS: 3 REPS: 20 Seated shoulder press SETS: 4 REPS: 14/12/10/8   Dumbbell shoulder press SETS: 3 REPS: 20 Bicep curls with dumbbells SETS: 4 REPS: 14/12/10/8   Dumbbell hammer curls SETS: 3 REPS: 20 Standing tricep pressdown SETS: 4 REPS: 14/12/10/8   Bench dips SETS: 3 REPS: 20

Wednesday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Thursday
	Cardio 5 MIN. (WARM-UP) Leg extensions with machine SETS: 4 REPS: 14/12/10/8   Leg press SETS: 3 REPS: 20 Leg curls SETS: 4 REPS: 14/12/10/8   Body raise SETS: 3 REPS: 20 Seated calf raises SETS: 4 REPS: 14/12/10/8   Calf contractions SETS: 3 REPS: 20 Hip lifts SETS: 4 REPS: 20   Squat/lunge combo with dumbbells SETS: 3 REPS: 20 Abdominal curls SETS: 4 REPS: 20   Abdominal crunches SETS: 3 REPS: 20 Oblique crunches SETS: 4 REPS: 20   Reverse curls SETS: 4 REPS: 20

Friday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Saturday
	Cardio 5 MIN. (WARM-UP) Dumbbell chest press SETS: 4 REPS: 14/12/10/8   Pec decs SETS: 3 REPS: 20 Lateral pulldown SETS: 4 REPS: 14/12/10/8   Seated row SETS: 3 REPS: 20 Seated shoulder press SETS: 4 REPS: 14/12/10/8   Dumbbell shoulder press SETS: 3 REPS: 20 Bicep curls with dumbbells SETS: 4 REPS: 14/12/10/8   Dumbbell hammer curls SETS: 3 REPS: 20 Standing tricep pressdown SETS: 4 REPS: 14/12/10/8   Bench dips SETS: 3 REPS: 20