Monday: Morning: Low Intensity Cardio 35 to 45 Minutes.
- Incline Dumbbell – 2 Sets, 8 to 12 Rep
- Flat Barbell Bench– 2 Sets, 8 to 12 Reps
- Dips– 2 Sets, 8 to 12 Reps
- Cable Crossovers – 2 Sets, 8 to 12 Reps
- Skull Crushers – 2 Sets, 8 to 12 Reps
Tuesday: Quads, Hamstrings, Calves, Low Intensity Cardio 35 to 45
Minutes.
- Squats – 2 Sets, 8 to 12 Reps
- Seated Leg Curls – 2 Sets, 8 to 12 Reps
- Walking Lunges – 2 Sets, 8 to 12 Reps
- Straight Leg Dumbbell Deadlift – 2 Sets, 8 to 12 Reps
- Seated Leg Extensions – 3 Sets, 12 to 15 Reps
Standing Calf Raises – 2 Sets, 12 to 15 Reps
Wednesday: Morning: Cardio Abs Low Intensity Cardio 35 to 45
Minutes.
- Exercise Ball Crunch – 2 Sets, 20 to 25 Reps
- Machine Crunches – 2 Sets, 20 to 25 Reps
- Hanging Leg Raises – 2 Sets, 10 to 12 Reps
Thursday: Morning: Back, Biceps, Forearms Low Intensity Cardio 35
to 45 Minutes.
- Lat Pulldowns – 2 Sets, 8 to 12 Reps
- Barbell Rows – 2 Sets, 8 to 12 Reps
- Good Mornings – 2 Sets, 8 to 12 Reps
- Incline Dumbbell Curls – 2 Sets, 8 to 12 Reps
Friday: Morning: Delts, Traps Low Intensity Cardio 35 -45 minutes
- Dumbbell Military Press – 2 Sets, 8 to 12 Reps
- Cable Front Lateral Raise – 2 Sets, 8 to 12 Reps Per Arm
- Dumbbell Side Lateral Raise – 2 Sets, 8 to 12 Reps
- Saturday: Morning: Low Intensity Cardio 35 to 45 Minutes.
- Sunday: Rest Day.