MONDAY
Cardio 15 min
Biceps/Shoulders x2
Set 1 -- 12 reps
Set 2 -- 10 reps
Set 3 -- 15 reps
Set 4 -- 8 reps
40 sec rest between sets
TUESDAY
Cardio 15 min
Pull-up Machine -- 10 reps for each of the four handles
Back and Triceps
Set 1 -- 12 reps
Set 2 -- 10 reps
Set 3 -- 15 reps
Set 4 -- 8 reps
40 sec rest between sets
WEDNESDAY
Cardio -- 30 min
THURSDAY
Cardio 15 min
Leg Press x2
Set 1 -- 12 reps
Set 2 -- 10 reps
Set 3 -- 15 reps
Set 4 -- 8 reps
40 sec rest between sets
FRIDAY
Cardio 15 min
Core
Set 1 -- 12 reps
Set 2 -- 10 reps
Set 3 -- 15 reps
Set 4 -- 8 reps
40 sec rest between sets
SATURDAY
OFF
SUNDAY
Cardio 30 min
