Day 1: Chest/Shoulders/Abs/Arms
Bench Press = 10 reps x 3 sets (pyramid weights)
Pec Dec = 10 reps x 3 sets (equal weight throughout)
Bench Flys = 10/8/6 reps, pyramid weights, last set should be quite challenging.
Military press = 10 reps x 3 sets (pyramid weights)
Flys = 10 reps x 3 sets (lighter weights for this one - be careful not to strain)
Ab routine
Bar curls = 10 x 3 (pyramid)
Preacher curls = 10/8/6 reps
NO CARDIO on this day except for warm-up/down
Day 2:
30 minutes cardio (cycling, swimming, aerobics)
Day 3: Back/Triceps/Shoulders
day 4:
30 minutes cardio
Day 5: Chest, Back, Arms, Abs
Day 6 - rest
Day 7 - rest