Day 1 Legs

30-50 Minutes Treadmill

4 Sets, 25 Reps Barbel Walking Lunges
3 Sets, 20 Reps Leg Extention
4 Sets, 25 Reps Leg Presses
4 Sets, 12 Reps Barbel Squats

Day 2 Back

30-50 Minutes Treadmill

4 Sets, 12 Reps Wide Grip Pull Down
4 Sets, 12 Reps Bent Over Barbell Row
4 Sets, 12 Reps One Arm Dumbell Row
3 Sets, 10 Reps Deadlifts
3 Sets Pull Ups

Day 3 Shoulder

30-50 Minutes Treadmill

Dumbell Shoulder Presses
Standing Military Presses
Side Lateral Presses
Front Dumbell Raises
4 Sets, 15 Reps of Reverse Machine Flyes
4 Sets, 12 Reps of Bent Over Rear Delt Raise

Day 4 Arms and Abs

30-50 Minutes Treadmill

Dumbell Shoulder Presses
Standing Military Presses
Side Lateral Presses
Front Dumbell Raises
4 Sets, 15 Reps of Reverse Machine Flyes
4 Sets, 12 Reps of Bent Over Rear Delt Raise