Tuesday

10 minute bike (non-cardio)

3-12 160 quad raise
3-12 200 45 degree bench press
3-12 145 lat pulldown
3-12 120 overhead tricep
3-12 180 abdominal press

Monday

3-12 90 bicep curl
3-12 180 deltoid raise
3-12 100 hip flexor
3-12 80 reverse hip-flexor
3-12 175 lat pulldown
3-12 150 quad raise
3-12 240 donkey calf
3-12 180 abdominal press
3-12 120 overhead tricep
3-12 160 back row

Friday

3-12 80 bicep curl
3-12 140 pectoral fly
3-12 90 deltoid raise
3-12 120 tricep press
3-12 120 overhead tricep
3-12 140 back row

Thursday

3-12 80 bicep curl
3-12 200 pectoral fly
3-12 150 quad raise
3-12 200 back bend
3-12 200 abdominal curl
3-12 115 shoulder press
3-12 180 deltoid raise
3-12 120 tricep press
3-8 80 forearm press
3-12 240 donkey calf