Tuesday

20 minute bike (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 180 tricep press
3-12 70 bicep curl
3-12 150 abdominal curl
3-12 110 back row
3-12 70 deltoid raise
3-12 100 shoulder press
3-12 110 military press
3-12 100 45 degree press
3-20 110 quad raises
3-12 100 abductal
3-12 100 hip flexor

130 flat abdominal crunches
45 slight-left flat abdominal crunches
45 slight-right flat abdominal crunches
60 left-side crunches
60 right-side crunches

Monday

(sets)-(reps) (weight)(routine)
3-12 225 donkey
3-20 80 tricep press
3-12 80 bicep curl
3-5 110 bicep curl
3-20 150 abdominal curl
3-12 110 lat pull down
3-10 80 forearm press
3-12 100 back row
3-12 70 deltoid raise
3-12 80 pectoral fly
3-12 75 shoulder press
3-12 165 military press
3-12 100 45 degree press

130 flat abdominal crunches
30 slight-left flat abdominal crunches
30 slight-right flat abdominal crunches
60 left-side crunches
60 right-side crunches

Friday

(sets)-(reps) (weight)(routine)
3-12 150 horizontal leg press
3-12 225 donkey
3-20 80 tricep press
3-12 150 tricep bend
4-12 80 bicep curl
3-12 210 abdominal curl
3-12 100 lat pull down
3-10 80 forearm press
3-12 210 back bend


130 flat abdominal crunches
60 left-side crunches
60 right-side crunches

Thursday

20 minute elyptical(non-cardio)

(sets)-(reps) (weight)(routine)
3-12 210 leg press'
3-12 210 calf press
3-20 70 hamstring flex
3-20 110 quad flex
3-20 70 tricep press
3-5 110 bicep curl
3-12 70 bicep curl
3-12 70 military press
3-12 210 abdominal curl
3-12 70 shoulder press
3-20 60 pectoral fly
3-10 70 forearm press
3-12 210 back bend
3-12 100 back row

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches

Wednesday

10 minute elyptical(cardio)
10 minute bike(cardio)

(sets)-(reps) (weight)(routine)
3-12 310 leg press
3-12 310 hamstring press
3-12 100 hip flexor
3-12 100 abductor
3-12 120 tricep press
3-12 210 donkey calf
3-5 110 bicep curl
3-12 50 bicep curl
3-12 80 angled bench press
3-12 180 abdominal curl
3-12 90 shoulder press

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches

Tuesday

10 minute stair climber(non-cardio)

(sets)-(reps) (weight)(routine)
3-12 170 quad raise
3-12 70 hamstring curl
3-12 180 tricep extension
3-12 210 donkey calf
3-5 100 bicep curl
3-10 70 bicep curl
3-7 90 deltoid raise
2-10 40 deltoid raise
3-12 110 angled bench press
3-12 180 abdominal curl
3-12 180 back-bend
3-12 110 seated row
3-12 120 pectoral fly

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches

Friday

20 minute elyptical(cardio)

(sets)-(reps) (weight)(routine)
3-12 310 leg press
3-12 310 calf press
3-5 100 bicep curl
3-10 60 bicep curl
3-10 90 deltoid raise
3-12 105 angled bench press
3-12 110 tricep
3-12 70 shoulder press
3-12 40 abdominal curl
3-12 180 back-bend
3-12 110 seated row

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches

Thursday

10 minute bike (non-cardio)
10 minute stairclimb (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 165 leg extensions
3-12 100 hamstring pull-ups
3-12 225 donkey-calf raises
3-20 100 hip abduction
3-5 100 bicep curl
4-10 60 bicep curl
3-12 120 lat pulldown
3-10 90 deltoid raise
3-12 120 raised military press
3-12 165 military press
3-10 80 forearm press

130 flat abdominal crunches
60 left-side crunches
60 right-side crunches