Monday

• Stiff-legged Deadlifts 1 max set of 20 reps.
• Overhead Press - 5 sets of 5
• Squats - 5 sets of 3
• Seated Calf Raise - 2 sets of 20
• Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.

Tuesday

• Interval or high intensity cardio. ex - running 30-45 minutes

Wednesday

• Barbell Rows - 5 sets of 5
• Bench Press - 5 sets of 5
• Deadlifts - 1 set of 20
• Standing Calf Raise - 2 sets of 20
• Walking lunges
• Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.

Thursday

• Interval or high intensity cardio. example - running 30-45 minutes

Friday

• Shrugs - 5 sets of 5
• Barbell Curls - 5 sets of 5
• Dips - 5 sets of 5
• Squats - 5 sets of 5 with weight from Monday
• Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes elliptical, 10 minutes bike.