MONDAY REPS

CHEST
1 VERTICAL CHEST PRESS 25-20-15-10-10
2 FLAT BENCH FLIES 20-18-10-10
3 INCLINED CHEST PRESS DUMBLESS 25-20-15-10-10

SHOLDER TRICEP
1 SIDE LATERAL RAISES 25-20-15-10-10
2 SHOULDER PRESS 25-20-15-10-10
3 CABLE PUSH DOWN 50-25-20-15-10-10

TUESDAY
CARDIO
1 ELLIPTICAL 7-12 25 MIN
2 BIKE 5-10 15 MIN
3 TREDMILL 4.5-8 25 MIN

WEDNESDAY
LEGS
1 LEG EXTENTION 25-20-15-10-10
2 LEG CURL 25-20-15-10-10
3 FREE SQUATS 200

THRUSDAY
CARDIO

FRIDAY
BACK & BICEPS
1 DUMBLE ROWING 25-20-15-10-10
2 LET PULL DOWN 25-20-15-10-10
3 MIDROW 25-20-15-10-10
4 STRAIGHT ARM PULL DOWN 25-20-15-10-10
5 SHRUGS 20-20-20-20-20

SATURDAY
CARDIO