Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Week 1	a.m. Workout A p.m. your activity	a.m. Workout B p.m. your activity	a.m. Workout A	a.m. Workout B p.m. your activity	Rest	Adult gymnastics class, dance class, long walk, sport or other activity	Rest
Add a set to each exercise	Week 2	a.m. Workout A p.m. your activity	a.m. Workout B p.m. your activity	a.m. Workout A	a.m. Workout B p.m. your activity	Rest	Adult gymnastics class, dance class, long walk, sport or other activity	Rest
Increase weight in each exercise by 3-5 lbs.	Week 3	a.m. Workout A p.m. your activity	a.m. Workout B p.m. your activity	a.m. Workout A	a.m. Workout B p.m. your activity	Rest	Adult gymnastics class, dance class, long walk, sport or other activity	Rest
Increase weight in each exercise by 5 lbs. And decrease reps by 5.	Week 4	a.m. Workout A p.m. your activity	a.m. Workout B p.m. your activity	a.m. Workout A	a.m. Workout B p.m. your activity	Rest	Adult gymnastics class, dance class, long walk, sport or other activity	Rest
Note: In the example of the bench press, your four weeks would look as follows: Week 1: 2 sets of 15 reps * Week 2: 3 sets of 15 reps * Week 3; 3 sets of 15 reps, with increase of 5 pounds * Week 4: 3 sets of 10 reps, with increase of 5 pounds.

Workout A		Chest, Shoulders, Back
Complete all sets of one exercise, resting briefly between sets, then begin the next exercise.
Exercise	Sets	Reps	Target Bodyparts
Bench press	2	15	Chest, Shoulders, Triceps
Incline Dumbbell flye	1	15	Chest
Push-Up	1	20	Chest, Shoulders, Triceps
Front Lat Pull-Down	2	15	Back, Triceps
Wide-Grip Assisted Pull-Up	2	15	Back, Triceps
Seated Cable Row	2	15	Back, Triceps
Seated Overhead Press	2	15	Shoulders, Triceps
Seated Lateral Raise	2	20	Shoulders
Standing Front Raise	2	20	Shoulders
20-30 minutes cardio at moderate intensity
Workout B		Legs, Biceps, Triceps
For legs, complete all sets of one exercise, resting briefly between sets, then begin the next exercise. Biceps and triceps exercises are performed in a superset, in which two exercises are done back to back with no rest in between, then that superset is repeated.
Exercise	Sets	Reps	Target Bodyparts
Squat	2	15	Glutes, Hams, Quads
Leg Extension	2	15	Quads
Leg Curl	2	15	Hamstrings
Seated Calf Raise	2	20	Calves
Standing Calf Raise	2	20	Calves
Superset
Standing EZ-Bar curl and	2	15	Biceps
Seated Overhead Triceps Extension	2	15	Triceps
Superset
Incline Dumbbell Curl and	2	20	Biceps
Dumbbell kickback		10 right 10 left	triceps
30 minutes of cardio at moderate intensity