Thursday

20 minute stepper (cardio)

(sets)-(reps) (weight)(routine)
3-12 205 military press
3-12 70 bicep curl
3-12 200 45 degree military press
3-12 170 pectoral fly
3-12 100 shoulder press
3-12 110 tricep press
3-12 170 deltoid raise
3-12 180 abdominal curl

Tuesday

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

(sets)-(reps) (weight)(routine)
3-8 200 tricep press
3-8 80 bicep curl
3-12 200 45 degree military press
3-12 160 pectoral fly
3-12 100 shoulder press

Monday

20 minute stepper (cardio)

(sets)-(reps) (weight)(routine)
3-12 100 tricep press
3-8 80 bicep curl
3-12 160 deltoid raise
3-12 205 military press
3-12 140 back row
3-12 160 lat pulldown
3-12 160 pectoral fly

Thursday - too busy

(sets)-(reps) (weight)(routine)
3-12 100 tricep press
3-10 200 44 degree chest press
3-12 180 deltoid raise

20 chin-ups
20 wide-arm pull ups
20 dips

Tuesday

20 minute elyptical (cardio)

(sets)-(reps) (weight)(routine)
3-20 80 tricep press
3-12 140 tricep press
3-10 240 military press
3-12 160 deltoid raise
3-12 160 back row
3-12 150 pectoral fly
3-12 120 shoulder press
3-12 180 abdominal curl
3-12 180 back bend
4-8 90 bicep curl
3-12 160 lat pulldown

WEdnesday

20 minute bike (cardio)

(sets)-(reps) (weight)(routine)
3-12 90 tricep press
3-12 200 military press
3-12 90 deltoid raise
3-12 120 back row
3-12 150 pectoral fly
3-12 250 leg press
3-12 250 calf press
3-12 150 shoulder press
3-20 180 abdominal curl
3-12 45 abdominal crunch

Tuesday

20 minute stepper (non-cardio)

(sets)-(reps) (weight)(routine)
3-12 100 overhead tricep
3-12 150 military press
3-12 120 deltoid raise
3-10 80 bicep curl
3-12 100 back row
3-12 130 pectoral fly
3-12 150 quad raide
3-12 120 hamstring curl
3-12 100 hip flexor raise (both legs)
3-20 180 abdominal curl
3-12 120 tricep press

Monday

20 minute bike (cardio)

(sets)-(reps) (weight)(routine)
3-12 160 lat pull down
3-12 175 military press
3-12 100 abductor
3-12 100 adductor
3-10 120 back row
3-12 150 pectoral fly
3-12 200 45 degree chest press
3-12 150 calf press
3-12 150 back bend
3-12 150 deltoid raise

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)
3-12 155 lat pull down
3-12 205 military press
3-5 310 leg press
3-5 310 calf press
3-12 150 forward crunch
3-12 100 abductor
3-10 120 back row
3-12 130 pectoral fly
3-12 100 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
30 straight leg crunches

tuesday

20 minute bike (non-cardio)

(sets)-(reps) (weight)(routine)
3-10 80 bicep curl
3-10 180 45 degree chestpress
3-12 150 quad raise
3-12 180 backbend
3-12 180 forward crunch
3-12 210 hamstring curl
3-12 240 donkey
3-12 150 deltoid raise
3-10 110 tricep
3-12 120 pectoral 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

Monday

20 minute stair stepper(cardio)

(sets)-(reps) (weight)(routine)
3-10 80 bicep curl
3-10 205 military press
3-12 110 backrow
3-12 170 quad raise
3-12 195 hamstring curl
3-12 145 lat pull down
3-12 150 deltoid raise
3-10 200 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
30 straight leg crunches