Cardio – 15 mins – Treadmill – record times Chest – Chest press 3 x 12 (75% of Max) Peck Deck 3 x 12 Press ups hands wide 20 x 3 Sit ups 30 x 3 Arms – Bicep Curls 3 x 12 Rope curls? Triceps pull downs 3 x 12 Dips 3 x 12 One other Day 2/4 – Back and Legs Cardio – 15 mins – X trainer. Back – Lat pull down 3 x 12 Reverse Fly 3 x 12 Legs – All machines 3 x 12 Sit ups 3 x 20 Day 5 Cardio – 15 -Rowing Machine. All machine 3 cycles