Day 1: Legs/Cardio
Squats 3 sets, 15-20 reps
Lunges 3 sets, 15-20 each leg
Leg Extensions 3 sets, 15-20 reps
Lying Leg Curls 3 sets, 15-20 each
45 minutes cardio
Day 2: Abs/Cardio
Hanging Knee Raises 3 sets, 20-25 reps
Decline Abdominal Reach 3 sets, 20-25 reps
Decline Bench Knee Raise 3 sets, 20-25 reps
Seated Leg Tucks 3 sets, 20-25 reps
45 minutes cardio
Day 3: Shoulders/Cardio
Seated Dumbbell Press 3 sets, 15-20 reps
Dumbbell Front Raises 3 sets, 15-20 reps
Low Pulley Lateral Raises 3 sets, 15-20 reps
Reverse Pec Deck (Rear Delts) 3 sets, 15-20 reps
45 minutes cardio
Day 4: Abs, Cardio
Hanging Knee Raises 3 sets, 20-25 reps
Decline Abdominal Reach 3 sets, 20-25 reps
Decline Bench Knee Raise 3 sets, 20-25 reps
Seated Leg Tucks 3 sets, 20-25 reps
45 minutes cardio
Day 5: Legs, Cardio
Squats (Wide Stance) 3 sets, 15-20 reps
Leg Press 3 sets, 15-20 reps
Lunges 3 sets, 15-20 each leg
Glute Kick-backs 3 sets, 15-20 each leg
45 minutes cardio
