We offer different workout routines to match your level of fitness. To accommodate for busy schedules sets of weightlifting exercises for both three and five day programs have been provided.

Warm-Up

5-10 minute warm-up

Strength Training

10 minutes stretching

legs

For each exercise, perform 1 set

	Activity	Reps	Weight
	Lying Leg Curl	8-12
	Leg Extension	8-12
	Lying Leg Press	8-12

chest

For each exercise, perform 1 set

	Activity	Reps	Weight
	Chest Press	8-12

back

For each exercise, perform 1 set

	Activity	Reps	Weight
	Seated Row Machine	8-12

shoulders

For each exercise, perform 1 set

	Activity	Reps	Weight
	Shoulder Press Machine	8-12

arms

For each exercise, perform 1 set

	Activity	Reps	Weight
	Tricep Pushdown	8-12
	Arm Curl Machine	8-12