Day 1
30 minutes of cardio
3 sets of 10 bicep curls
3 sets of 10 cable crossovers or flat flyes
3 sets of 10 tricep extensions
3 sets of 10 dips or pull-ups
3 sets of 10 bench press
3 sets of 10 barbell squats
3 sets of 10 lat pull-downs
3 sets of 10 pec deck or pushups
3 sets of 10 leg extensions
3 sets of 15 calf raises
3 sets of 10 side bends (obliques) standing with dumbells
3 sets of 10 lower abdominal exercises

Day 2
60 minutes of cardio
3 sets of 10 barbell squats
3 sets of 10 seated leg press or 45 press
3 sets of 10 lateral raises.
3 sets of 10 back extensions or deadlifts
3 sets of 10 lying leg curls (hamstrings)
3 sets of 10 military press
3 sets of 10 lateral raises
3 sets of 10 seated row
3 sets of 10 abdominal crunches

Day 3
60 Minutes Cardio