Day 1: Misc.

Pull ups Push ups Sit ups	-4 sets: Failure                   -4 sets: Failure                   -2 sets: 60 seconds

Day 2: Full body

Performed as one giant set, to rest between exercises

Alternate One Arm Dumbbell Curls Dumbbell bench press Dumbbell Tricep Extensions Standing Lunges Alternate Dumbbell Rows Shoulder Raises Standing Squats Sit ups or Crunches Bent over lateral raises Dumbbell concentration curl Wide Grip Push ups Hands touching Push ups Repeat cycle: Session takes approximately 50 minutes

30 pounds -1 set x 60 seconds   40 pounds -1 set x 60 seconds   60 pounds -1 set x 60 seconds                   -1 set: 120 seconds   40 pounds -1 set x 60 seconds   20 pounds -1 set x 60 seconds                   -1 set: 120 seconds                   -1 set: 120 seconds   40 pounds -1 set x 60 seconds   30 pounds -1 set x 60 seconds (per arm)                   -1 set: 60 seconds                   -1 set: 60 seconds

Day 3: LEGS

Treadmill (Warm up) Leg Press (light weight) Walking lunges Leg Extensions (light weight) Leg Curls (Light weight) Squats (No weight) Glute machine Standing Calf Raises Crunches Leg Lifts Treadmill	-1 set: 15 minutes                   -2 sets: 50 reps   20 pounds -3 sets: Failure                   -1 set: 20 reps                   -1 set: 20 reps                   -1 set: Failure                   -1 set: Failure                   -2 sets: Failure                   -2 sets: 50 reps                   -2 sets: 50 reps                   -1 sets: 20 minutes

Day 4: Misc.

Pull ups Push ups Sit ups Treadmill	-4 sets: Failure                   -4 sets: Failure                   -2 sets: 60 seconds                   -1 sets: 20 minutes

MAGAZINE PHOTOS: