Monday-I did about 45 minutes of cardio/dance stuff that my mom has on DVD. felt pretty silly, but worked my abs well.

Tues- Upper body workout
Lat pull down - 150lbs 4 sets of 8
Decline bench press - 145lbs 4 sets of 10 (added 10lbs)
Bench press - 145lbs 4 sets of 10 (added 10lbs)
Incline bench press - 135lbs 4 sets of 10 (added 2 reps/set)
Single arm bent over dumbbell row 75lbs 4 sets of 8 each arm
Shoulder press 125lbs 4 sets of 10
Shoulder shrugs 70lbs each arm 3 sets of 10 (added 5lbs each arm)
Rear delts bent over 25lbs each arm 3 sets of 10
Medicine ball pushups 6 sets of 10, alternating sides (added 2 sets)
Bicep curls 40lbs each arm 3 sets of 6, alternating arms



Wednesday- Lower body workout
Leg press - 270lbs 4 sets of 10
leg extensions - 160lbs 4 sets of 10
leg curl - 90lbs 4 sets of 8
seated calf raise - 90lbs 4 sets of 15
swissball leg curl - 4 sets of 10