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Stationary Bike
30 min. week 1-2
45 min. week 3-4
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Incline barbell press
3 sets X 6 to 10 reps
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Barbell
bench press
3 sets X 6 to 8 reps
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Dumbell
Incline Flys
2 sets X 8 to 12 reps
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Preature
Barbell Curl
3 sets X 8 to 10 reps
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Standing Cable Curl
3 sets X 8 to 12 reps
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Standing Hammer dumbell curl
2 sets X 8 to 12 reps
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Seating
Calf Raises
4 sets X 12 to 20 reps
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Standing
Calf Raises
3 sets X 10 to 20 reps
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