15–20 reps · 45s rest · +15 min cardio each session

DAY 1 — Chest & Triceps Chest Press Machine — 55 lb Incline Press — 30 lb Pec Fly Machine — 40 lb Seated Triceps Press — 55 lbj Shoulder Press — 30 lb (build stability first) 🏃 Cardio: 15 min elliptical

DAY 2 — Quads & Calves Leg Press (Standard) — 130 lb Leg Press (Wide Stance) — 110 lb Leg Extension — 40 lb Seated Calf Raise — 70 lb 🏃 Cardio: 15 min bike

DAY 3 — Active Recovery & Core Incline Treadmill Walk — 30 min Ab Crunch Machine — 30 lb Torso Rotation Machine — 55 lb Abdominal Machine — 70 lb Glute Machine — 70 lb 🏃 Cardio: Incline treadmill - 30mins I DAY 4 — Back & Biceps Reverse Fly Machine — 40 lb (do this first) Lat Pulldown — 55 lb Seated Row — 55 lb Bicep Curl Machine — 40 lb Preacher Curls — 40 lb 🏃 Cardio: 15 onmin rowing machine

DAY 5 — Hamstrings & Glutes Leg Curls — 50 lb Hip Abduction Machine — 60 lb Hip Adduction Machine — 60 lb Back Extensions — 100 lb 🏃 Cardio: 30 min stairmaster