MONDAY (LEGS)

30 minute run

15 repetitions of squats for 3 sets

15 repetitions of lunges for 3 sets

TUESDAY (ARMS)

30 minute run

15 repetitions of dumbbell bicep curls for 3 sets

15 repetitions of dumbbell tricep extensions for 3 sets

WEDNESDAY (CHEST)

30 minute run

15 repetitions of flat dumbbell chest press for 3 sets

15 repetitions of push ups for 3 sets

THURSDAY (BACK)

30 minute run

15 repetitions of dumbbell bent over rows for 3 sets

15 repetitions of lat pull down for 3 sets

FRIDAY (SHOULDERS)

30 minute run

15 repetitions of dumbbell shoulder press for 3 sets

SATURDAY (REST DAY)

SUNDAY (REST DAY)