Monday - Chest
· 25 pushups
· Nautilus chest press
· Nautilus incline press
· Pec deck machine (chest fly)
Tuesday - Back
· 5 pullups
· Seated rows
· Lat pulldowns
· T-bar rows
Wednesday - Shoulders
· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
· Lateral raises
· Front raises
Thursday - Biceps/Triceps
· Nautilus curl machine
· EZ cable curls
· Hammer curls
· Tricep pushdowns
Friday - Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday – Rest
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