Day 1
 |
| Cardio – 30 minutes Flat Bench Press – 3 sets/15 reps Incline Bench Press – 3 sets/15 reps Flys – 3 sets/15 reps Bicep Curls Squats – 3 sets/15 reps Leg Raises – 3 sets/30 reps |
Day 2
 |
| Cardio – 30 minutes Lat Pull Downs – 3 sets/15 reps Rows – 3 sets/15 reps Tricep Extensions – 3 sets/15 reps Tricep Pull Downs – 3 sets/15 reps Leg Curls – 3 sets/15 reps Crunches – 3 sets/30 reps |
Day 3
 |
| Cardio – 30 minutes Shoulder Press – 3 sets/15 reps Shoulder Twist Press – 3 sets/15 reps Shoulder Lateral Raise – 3 sets/15 reps Squats – 3 sets/15 reps Leg Raises – 3 sets/30 reps |
Day 4
 |
| Cardio – 30 minutes Lat Pull Downs – 3 sets/15 reps Rows – 3 sets/15 reps Tricep Extensions – 3 sets/15 reps Tricep Pull Downs – 3 sets/15 reps Leg Curls – 3 sets/15 reps Crunches – 3 sets/30 reps |
Day 5
 |
| Cardio – 30 minutes Flat Bench Press – 3 sets/15 reps Incline Bench Press – 3 sets/15 reps Flys – 3 sets/15 reps Bicep Curls Squats – 3 sets/15 reps Leg Raises – 3 sets/30 reps |
