With every workout day you must: Stretch before workout in between sets and after complete workout. *Depending how you want to break up your cardio: 1. Stretch & warm up (jog for 1 mile), lift (stretch), cool down (jog/run for 1 or 2 miles or extensive cross trainer for 20 or 30 mins)(stretch) 2. Stretch for your warm up, lift (stretch), cool down (all cardio - run for 3 miles or extensive cross trainer for 30 mins)(stretch) Mon Tues Wed Thurs Fri warm up warm up warm up warm up straight cardio & stretching chest back arms legs cool down cool down cool down cool down Chest 3 machines - Press w/bench (flat or slant) / Butterfly Press (bear hug movement) / Press (push up press or push out press) (to rise chest) 3 reps each (15 , 12, 10) (Start light weight & over the weeks you increase: 5 - 10 pds) Back 3 machines - Lat Pull Down (long bar pull in front of chest) / Seated Row (similar to rowing machine - pull bar to mid chest to emphasize mid back) / Overall Back Pull (any machine that works upper, mid & lower back) (usually a pull machine) 3 reps each (15, 12, 10) (You'll be stronger w/back you may begin at 15 pds) Arms (Biceps & Triceps) 3 machines each: Biceps: Preacher Curl (seated bicep curl - arms over rest & pull up to curl) / Bicep Curl (standing w/bar raise/curl from hip to chest) / Seated Bicep Curl (similar to preacher curl - emphasize overall bicep) 3 reps each (15, 12, 10) (10 pds) Legs 4/5 machines - Leg Extensions (seated raises for quads 10 pds) / Squats on Smith Machine w/bar (stand still position where you squat to a standing seated position & push up - 10 pds) / Hamstring (seated hamstring curl similar to leg extension but reversed - 15 pds) / Inner & Outer Thigh (similar to a thigh master for inner & outer thighs - 40 for inner, 20 for outer) Your eating habits have to improve, you must eat 4 - 5 meals a day consisting of complex carbs & protein (not necessarily fat free but as clean & lean you can): Example Meal: Breakfast (Protein & Carb) options: protein shake protein bar egg whites(4) w/oatmeal w/spreadable fruit (no milk or sugar) or yogurt Lunch (Protein & Carb) options: grilled chicken & rice/salad/veggies, etc. tuna fish plain w/rice/salad protein bar or protein shake (for fast meals) smoke turkey sandwich (rye or wheat bread) Dinner (Protein Carb) options: grilled chicken & carb (rice, potatoes, salad, veggies) protein shake or protein bar egg whites w/rice, potatoes Snack Meal or after workout meal: low carb & high protein Snacks: peanuts, nuts, fruits, rice cakes......