Monday – lower body 

1.    Leg extension 4 x 20

2.    Seated leg presses 5 x 10 

3.    Seated hamstring curls 4 x 20 

4.    Seated calf raises 3 x 15

5.    Barbell squat 5 x 8 

6.    Cable front squat 4 x 25

7.    Glute machine 5 x 10 

8.    Plated lunges 6 x 10 

9.    1-mile walk 

Tuesday – shoulders, and abs 

Shoulders 

1.    Front raise with dumbbell 5 x 15 

2.    Lateral raise with dumbbell 5 x 15 

3.    Overhead press 5 x 15 

4.    Upright row 5 x 15 

5.    Arnold press 5 x 15

6.    One-arm row 5 x 15 

7.    Straight arm pulldown 3 x 15 

Abs

1.    30 roll-ups 

2.    40 crunches 

3.    30 cross crunches (each side)

4.    40 alternating toe ankle taps 

5.    50 sit-ups 

6.    40 reverse crunches 

7.    30 bicycle crunches 

8.    25 elbows to knee crunches  

Wednesday – back/bicep/chest

1.    Seated low cable row 3 x 15

2.    Wide grip pull-down 3 x 15

3.    Standing dumbbell curl 3 x 15

4.    Standing hammer curl 3 x 15

5.    Assisted pull up 3 x 15

6.    Back extension 3 x 15 (right, left, center) 

7.    Seated barbell presses 3 x 15 

8.    Renegade row pushup 3 x 10 

9.    Bench press 3 x 10 

10.  Incline dumbbell bench press 3 x 10 

11.  Incline bench dumbbell fly 3 x 10 

Thursday – cardio 

1.    Stair stepper – 30 minutes 

2.    Elliptical – 30 minutes 

3.    Treadmill – 10 minutes at 6.5 

4.    50 jumping jacks 

5.    30 jumping lunges (each side)

6.    20 burpees 

7.    40 mountain climbers 

8.    30 jump squats 

9.    40 Russian twist 

10.  25 push ups 

11.  30 commandos 

Friday – lower body 

1.    Elevated sumo squat 3 x 20 

2.    Heels elevated goblet squat 3 x 20 

3.    Deficit backward stepping lunge 3 x 20 

4.    Deficit forward stepping lunge 

5.    Thruster 3 x 20 

6.    Cable rope pull through 4 x 15 

7.    Good mornings 4 x 15 

8.    Lateral lunges 4 x 10 (each side)