All workouts will start with a 20 minute warm up on the treadmill.

• Monday (upper body)
  • Arm Curls 5X20 (3lbs)
  • Arm Raises (sides) 5X15 (3lbs)
  • Arm Raises (front) 5X15 (3lbs)
  • Butterflies 5X10 (3lbs)
• Tuesday (lower body)
  • Leg Curls 4X15 (30 lbs)
  • Leg Extensions 4X15 (30 lbs)
  • Lunges (standing in place) 4X10 per leg
  • Leg Raises 4X15 (30 lbs)
• Wednesday is rest day
• Thursday (upper body)
  • Butterflies on a bench 5X15 (3lbs)
  • Lateral pull down (front) 5X15
  • Lateral pull down (Back) 5X15
  • Triceps pull down 5X10
• Friday (lower body)
  • Leg Curls 4X15 (30 lbs)
  • Leg Extensions 4X15 (30 lbs)
  • Lunges (standing in place) 4X10 per leg
  • Leg Raises 4X15 (30 lbs)
• Saturday or Sunday
  • Do something active for 30 minutes

This is also to be completed after every workout.

• Abs
  • Crunches 3 sets of 50
  • 6 inch leg raises 6 sets of 20 seconds
  • Crunches left to right 3X25
  • Crunches right to left 3X25
  • Leg raises 3X10
  • Scissors 3X10