1. Day	7:00 AM Cardio	- one hour treadmill
	12:00 PM first split workout	Abs: - crunches - leg lifts Hamstrings: - lying curls - standing curls - deadlifts
	18:00 PM second split-workout	Quadriceps: - leg extensions - leg press standing - leg press lying
2. Day	7:00 AM Cardio	- one hour treadmill
	12:00 PM first split workout	Chest: - incline dumbbell press - incline cable flyes - bench press with dumbbells - upright press - butterfly
	18:00 PM second split-workout	Triceps: - cable press down T-bar - cable press down rope - over head extension dumbbell - over head extension barbell
3. Day	7:00 AM Cardio	- one hour treadmill
4. Day
	12:00 PM first split workout	Calves: - front foot raises for Anterior Tibialis - seated Calve raises - standing Calve raises Rear Deltoids: - reverse flat-bench flys - reverse Butterfly - shruggs
	18:00 PM second split-workout	Front Deltoids: - seated dumbbell press - rope front raises Side Deltoids: - lateral raises - upright rows
5. Day	7:00 AM Cardio	- one hour treadmill
	12:00 PM first split workout	Back: - pull downs wide grip (neck or front) - pull downs close grip - seated rows close grip - seated rows medium grip - seated rows wide grip
	18:00 PM second split-workout	Biceps: - Scott curls - hammer curls - concentration curls
6. Day	7:00 AM Cardio	- one hour treadmill
On the seventh day repeat this schedule!