15 minutes of cardio
Bench press 3x6-10
Incline press 3x6-8
Pec deck 3x8-10

Tuesday

20 minutes of cardio
Seated Rows 3x6-10
Deadlifts 3x6-10
Bent one arm dumbell rows 3x8-10

Wednesday

15 minutes of cardio
Squats 3x6-10
Leg press 3x6-10
Leg curl 3x6-10
Situps 3x20-40
Inclined situps 3x15-25
15 minutes of cardio


Thursday15 minutes of cardio
20 minutes of cardio
Dumbbell curls 3x8-10
Ez bar curls 3x8-10
Kickbacks 3x6-10
Tricep extensions 3x6-10

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