6:30 AM
- Leg Extensions 3 x 10;
- Seated Leg Curls 3 x 10;
- Lat Pull Down 3 x 10;
- Seated Rows 3 x 10;
- Machine Chest Flys 3 x 10;
- Rear-Delt Flys 3 x 10;
- Dumbbell Front Raises 3 x 10;
- Dumbbell Lateral Raises 3 x 10;
- Machine Shoulder Presses 3 x 10;
- Machine Preacher Curls 3 x 10;
- Machine Triceps Extensions 3 x 10;
- Wrist Curls 3 x 10;
- Reverse Wrist Curls 3 x 10;
- Outer Hip Machine 3 x 10;
- Inner Hip Machine 3 x 10;
- Straight-Leg Crunches 1 x 10;
- Reverse Crunches 1 x 10;
- Oblique Crunches 1 x 10;
- Hyper Extension 3 x 10;
- 20-minutes Cardio Treadmill Hill Program