Day 1 

Chest, biceps, and triceps workout 

1. Stretch and warm-up 5 Min. (can be swapped out with a stretching video)
2. Cardio – Elliptical trainer, moderate effort – 45 minutes (Cardio can always be swapped out with your workout videos)
3. Chest-Incline Dumbbell Press 3 sets of 15 (use an appropriate weight so you struggle on last repetitions )
4. Chest-Machine Bench Press 3 sets of 15 (use an appropriate weight so you struggle on last repetitions )
5. Biceps-Machine Bicep Curl 3 sets of 15 (use an appropriate weight so you struggle on last repetitions )
6. Biceps-Hammer Curls press 3 sets of 15 (use an appropriate weight so you struggle on last repetitions )
7. Tricep push down 3 sets of 15 (use an appropriate weight so you struggle on last repetitions )
8. Tricep kickbacks press 3 sets of 15 (use an appropriate weight so you struggle on last .repetitions)
   

Process

• Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
• Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
• Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
• After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
• Repeat for the recommended amount of repetitions.
• Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left-hand side at one end.
• Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
• Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
• Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position.
• Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
• Pause, and then lower the dumbbell back to the starting position.
• Repeat this movement for desired reps and then repeat using your right arm.

Day 2

Strength and Sculpting – Legs, Back, and Shoulders Sculpting Workout.

1. Stretch and Warm-Up 5 Min. (Can be swapped out with a stretching video)
2. Walking/Jogging-Treadmill 1 hour (Cardio can always be swapped out with your workout videos)
3. Legs-Bodyweight Squat 3 sets of 20 reps  no weight for beginners advanced (use an appropriate weight so you struggle on last repetitions )
4. Leg Curl 3 set of 30 reps (use an appropriate weight so you struggle on last repetitions )
5. Leg Extensions 3 set of 30 reps (use an appropriate weight so you struggle on last repetitions )
6. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)
7. Seated row 3 sets of 30 reps (use an appropriate weight so you struggle on last repetitions)
8. Shoulders-Dumbbell Shoulder Press 3 sets  (use an appropriate weight so you struggle on last repetitions )
9. Side Lateral Raise 3 sets (use an appropriate weight so you struggle on last repetitions )
10. Russian Twist 30 reps  
11. Crunches 30 reps

Process

• Sit down on the pulldown seat, feet flat on the floor.
  You may need to adjust the height of the bar by shortening or lengthening the cable or your seat height. The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.
• Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.
• For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.
• Sit on the seated cable row machine. Grab handles and extend arms. Ensure the upper back is straight.
• Pull the cable into the abdomen. Keep chest high. Curve lower back.
• Return to the starting point. Repeat as needed.

Day 3

Gym Interval Workout  (Go as intense as you can for your individual fitness level for each exercise)

1. Stretch and warm-up 5 Min. (can be swapped out with a stretching video)
2. Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
3. Elliptical trainer, moderate effort 3 minutes
4. Jogging-Treadmill/Walking 3 minutes 
5. Stairmaster 3 minutes
6. Recumbent Bike 3 minutes
7. Crunches Set of 20 
8. Chest-Push-Up Wide Set of 20
9. Elliptical trainer, moderate effort 3 minutes
10. Jogging-Treadmill/Walking 3 minutes 
11. Stairmaster 3 minutes
12. Recumbent Bike 3 minutes
13. Crunches Set of 20 
14. Chest-Push-Up Wide Set of 20
15. Elliptical trainer, moderate effort 3 minutes
16. Jogging-Treadmill/Walking 3 minutes 
17. Stairmaster 3 minutes
18. Recumbent Bike 3 minutes
19. Crunches Set of 20 
20. Chest-Push-Up Wide Set of 20
21. Elliptical trainer, moderate effort 3 minutes
22. Jogging-Treadmill/Walking 3 minutes 
23. Stairmaster 3 minutes
24. Recumbent Bike 3 minutes
25. Crunches Set of 20 
26. Chest-Push-Up Wide Set of 20
27. Elliptical trainer, moderate effort 3 minutes
28. Jogging-Treadmill/Walking 3 minutes
29. Yoga or Core video