Men's
- Day 1:
- Flat Bench Dumbbell Press
- Lat Pulldowns
- Cable Rows
- Shoulder Press
- Seated Lateral Raises
- Squats
- Leg Extensions
- Calf Raises
- Dumbbell Hammer Curls
- Barbell Curl
- Dips
- Day 2:
- Cardio - 45 Minutes
- Ab Crunch - 50
- Air Bike - 50
- Day 3:
- Flat Bench Dumbbell Press
- Lat Pulldowns
- Cable Rows
- Shoulder Press
- Seated Lateral Raises
- Squats
- Leg Extensions
- Calf Raises
- Dumbbell Hammer Curls
- Barbell Curl
- Dips
Women's
- Day 1:
- Triceps Pulldown
- Shoulder Press
- Biceps Curl
- Bench Press
- Squats
- Calf Raise
- Lunges
- Ab Crunches
- Day 2:
- Cardio - 30 Minutes
- Ab Press Machine - 50
- Ab Crunch - 50
- Day 3:
- Chest Press Machine
- Back Row
- Leg Extensions
- Shoulder Raises
- Hack Squats
- Dip Machine
- Hammer Curl
