DAY 1: UPPER BODY POWER Seated Cable Rows Lat Pulldown Incline Dumbbell Chest Press Push Ups Dumbbell Shoulder Press EZ Bar Curls Tricep Rope Pushdowns REPS 4-6 8-12 4-6 8-12 8-12 8-12 8-12 WEIGHT DAY 3: QUADS/HAMSTRINGS/CALVES SET 1 Squats SET 1 Leg Press SET 1 Plie Squats SET 1 Standing Calf Raises 30 mins LISS Cardio REPS 8-12 8-12 8-12 12-15 WEIGHT DAY 4: CHEST/SHOULDERS/TRICEPS SET 1 Incline Dumbbell Chest Press SET 1 Dumbbell Shoulder Press SET 1 French Press SET 1 Push Ups SET 1 Dumbbell Side Raises SET 1 Tricep Rope Pushdowns REPS 8-12 8-12 8-12 8-12 8-12 8-12 WEIGHT DAY 5: BACK/BICEPS/ABS Lat Pulldown Incline Dumbbell Curls Seated Cable Rows EZ Bar Curls Hanging Knee Raises Machine Crunches Swiss Ball Arm Leg Switch WEIGHT SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 REPS 8-12 8-12 8-12 8-12 12-15 12-15 12-15 REPS 4-6 8-12 4-6 12-15 WEIGHT SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 SET 1 WEIGHT SET 2 SET 2 SET 2 SET 2 SET 2 SET 2 SET 2 REPS 4-6 8-12 4-6 8-12 8-12 8-12 8-12 REST 3 mins 90 sec 3 mins 90 sec 90 sec 90 sec 90 sec REPS 8-12 8-12 8-12 12-15 WEIGHT SET 2 SET 2 SET 2 SET 2 REST 90 sec 90 sec 90 sec 90 sec WEIGHT SET 2 SET 2 SET 2 SET 2 SET 2 SET 2 REPS 8-12 8-12 8-12 8-12 8-12 8-12 REST 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec WEIGHT SET 2 SET 2 SET 2 SET 2 SET 2 SET 2 SET 2 REPS 8-12 8-12 8-12 8-12 12-15 12-15 12-15 REST 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec 90 sec REPS 4-6 8-12 4-6 12-15 WEIGHT SET 2 SET 2 SET 2 SET 2 REST 3 mins 90 sec 3 mins 90 sec DAY 2: Rest DAY 6: REST DAY 7: LOWER BODY POWER Squats Plie Squats Leg Press Standing Calf Raises