TOTAL TIME: 58 minutes 

DAYS OF THE WEEK: 2 nonconsecutive days
WARM-UP: Easy jogging or rope skipping for 5 minutes, then stretching.

UPPER BODY EXERCISE PROGRAM: 28 minutes

#	MuscleGroup	Exercise	Reps	Sets	Weight
1	Chest		Bench press	8-10	2	
2	Chest		Dumbbell fly	8-10	1	
3	Back		Bent over row	8-10	2	
4	Shoulder	Standing press	8-10	2	
5	Back		Lat pull down	8-10	1	
6	Triceps		Triceps 
			extension	8-10	2	
7	Biceps		Biceps curl	8-10	2	

(Note: In the space provided fill in the weight you will use)

REST PERIOD BETWEEN SETS: 1 minute

COOL-DOWN: Slow walking for 5 minutes, then stretching.

NOTES ON WORKOUT:
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