Thursday

20 minute elyptical(non-cardio)

(sets)-(reps) (weight)(routine)
3-12 70 bicep curl
3-10 100 raised chest press
3-12 110 backrow
3-12 180 hamstring curl
3-8 80 over-head tricep
3-5 130 deltoid raise
3-10 100 deltoid fly

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

Wednesday

20 minute stepper(cardio)

(sets)-(reps) (weight)(routine)
3-5 100 bicep curl
3-10 200 45 degree chest press
3-10 180 forward crunch
3-12 150 lat pulldown
3-12 180 back bend
3-8 200 tricep press
3-5 150 shoulder press

130 flat abdominal crunches
60 slight-left flat abdominal crunches
60 slight-right flat abdominal crunches
60 left-side crunches
60 right-side crunches
15 straight leg crunches

Tuesday

20 minute bike(non--cardio)

(sets)-(reps) (weight)(routine)
3-10 80 bicep curl
3-12 170 quad raises
3-12 170 hamstring curl
3-12 100 chest press
3-10 80 pectoral fly
3-12 130 deltoid raise
3-12 110 back row
3-8 200 tricep press

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

Monday

20 minute stair stepper(cardio)

(sets)-(reps) (weight)(routine)
3-5 120 bicep curl
3-12 170 quad raises
3-12 170 45 deg. chest press
3-12 205 military press
3-10 120 pectoral fly
3-12 145 lat
3-12 235 donkey
3-12 120 shoulder press
3-12 310 leg press
3-12 310 calf press

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

Friday

20 minute elyptical (cardio)

(sets)-(reps) (weight)(routine)
3-12 70 bicep curl
3-12 150 quad raises
3-12 165 hamstring curl
3-12 150 45 deg. chest press
3-12 175 military press
3-12 120 deltoid raise
3-10 110 pectoral fly
3-12 180 back bend
3-12 135 lat
3-12 120 back row
3-12 225 donkey

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

Thursday

20 minute stair-climber (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 180 tricep press
3-10 90 bicep curl
3-12 150 quad raises
3-12 150 hamstring curl
3-12 100 abductor
3-12 100 quad abductor
3-12 85 shoulder press
3-12 100 deltoid raise
3-10 110 pectoral fly
3-12 180 back bend
3-12 110 lat

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

Wednesday

20 minute elyptical (cardio)

(sets)-(reps) (weight)(routine)
3-10 120 tricep press
3-10 80 bicep curl
3-12 150 quad raises
3-12 85 shoulder press
3-10 80 deltoid raise
3-10 80 pectoral fly

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

Tuesday

20 minute bike (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 80 bicep curl
3-12 225 donkey calf press
3-12 150 quad raises
3-12 175 military press
3-12 100 hamstring pull
3-12 110 back row
3-12 150 ab weighted crunch
3-12 180 tricep press

Tuesday

20 minute elyptical (non-cardio)

(sets)-(reps) (weight)(routine)
4-12 90 tricep press
4-12 80 bicep curl
3-12 210 donkey calf press
3-12 120 45 degree press
3-12 150 quad raises
3-12 165 bench press
3-12 90 hamstring pull
3-12 150 back bend

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

Finally, was able to hit the gymn again...but not for as long as I would have liked

10 minute bike (cardio)

(sets)-(reps) (weight)(routine)
3-5 110 bicep curl
3-10 60 bicep curl
3-12 210 donkey calf press
3-12 180 tricep press
3-10 90 deltoid raise
3-12 100 quad raise
3-12 100 back row
3-12 40 weighted abdominal crunch

WEdnesday

20 minute elyptical (cardio)

(sets)-(reps) (weight)(routine)
3-12 180 tricep press
3-12 80 bicep curl
3-12 210 donkey calf press
3-12 100 tricep press
3-12 100 shoulder press
3-12 100 45 degree press
3-12 150 quad raises
3-12 150 bench press
3-10 90 pectoral fly

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