ABDOMANALS
Crunches 4 20
Leg raises 4 15

Smith machine Lunges 3 15
30 min cardio

DAY 2
BICEPS
Seated curl 3 8 -10
Preacher curl machine 3 8 - 10

TRICEPS
Tricep pushdown 3 10 - 12
Over head extension 3 10 - 12

CALVES
Standing calve raises 3 15
Seated calve raises 3 15
Supper set onto own body weight after each set

30 min cardio

DAY 3
QUADS
Leg Extension 3 15
Leg Press 3 12 - 15
Abductor & Adductor 3 12 - 15

HAMSTRINGS
Leg Curls 3 8 - 10

CALVES
Seated calve raises 3 12 - 15
Standing calve raises 3 12 - 15

30 min brisk walking

DAY 4
BACK
Lat Pulldowns 3 8 - 10
Seated row 3 8 - 10

SHOULDERS
Shoulder Press 3 8 - 10
Side Lateral Raises (d/b) 3 8 - 10

ABDOMANALS
Crunches 3 30
Leg raises / v-ups (of the bench) 3 20

30 min fat burning

Example of Tricep Overhead extension