Upper Body Workout (Monday and Friday)
Stretching Program
40 minutes - Running (Increasing Incline/Constant Speed)
3 x 15 Inclined Situps
2 x 45 Crunches
3 x 10 Wide Grip Pull Down
3 x 10 Fly
3 x 10 Chest Press
3 x 10 Bicep Curl [Free Weight]
3 x 10 Triceps [Rope]
3 x 10 Seated Row
3 x 10 Overhead Shoulder Press
3 x 10 Lateral Raise
3 x 10 Inclined Hyperextension/Back Extension (Alternating)

Lower Body Workout (Wednesday)
Stretching Program
40 minutes - Running (Increasing Incline/Constant Speed)
3 x 15 Inclined Situps
2 x 45 Crunches
3 x 10 Wide Grip Pull Down
3 x 10 Leg Extensions
3 x 10 Leg Curls
3 x 10 Leg Press