Rest 30 seconds between reps. 1 min between exercises.

Monday: Upper Body + Cardio

Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort)
Wide-Grip Lat Pulldown: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Dumbbell Shoulder Press: 3 sets x 12 reps
Seated Cable Rows: 3 sets x 12 reps
Push Ups: 3 sets x 10 reps
Tuesday: Leg and Butt
Warm Up Wide Stance Bodyweight Squat: 3 sets x 10 reps
Wide Stance Barbell Squat: 5 sets x 12 reps
Warm Up Stationary Lunges: 3 sets x 20 reps (each leg)
Leg Press: 3 sets x 12 reps
Warm Up Glute Bridge: 3 sets x 20 reps
Glutes Kickback: 4 sets x 20 reps (each leg)
Wednesday: Abs & Lower Back & Cardio
High Intensity Cardio: 10-15 minutes (Max 8/10 effort)
Warm up Bicycle Crunches: 3 sets x 20 reps
Crunches: 3 sets x 20 reps
Back Hyperextensions: 3 sets x 20 reps
Oblique Crunches: 4 sets x 12 reps (2 sets per side)
Single Leg Raises: 4 sets x 12 reps (2 sets per leg)
Thursday: Butt and Calves
Warm Up Stationary Lunges: 3 sets x 20 reps
Glute Bridges: 3 sets x 20 reps
Stiff-Legged Barbell Deadlift: 3 sets x 12 reps
Glutes Kickback: 4 sets x 20 (2 sets each leg)
Standing Calf Raises: 3 sets x 20 reps
Calf Press on Leg Press: 3 sets x 12 reps
Friday: Upper Body + Cardio
Low Intensity Cardio: 15-20 minutes (Max 6/10 effort)
Chest Press Machine: 3 sets x 12 reps
Standing Barbell Shoulder Press: 3 sets x 12 reps
Dumbbell Bicep Curl: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 12 reps
Tricep Dips: 3 sets x 20 reps

Push Ups 3 sets x 10 reps