Congratulations on starting your first day! The follow exercises are performed 1 at a time with 60 seconds rest. When all sets are complete move on to the following exercises.

Cardio: This week will be performed for 20 minutes, 3x a week.

Choose 1:

Treadmill incline walk of 10%, speed 2.5
Stairmaster
Elliptical

Hello

Continue to day 3

Week 1, Day 2:

Lat Pulldown

Sets: 3
Reps: 10

Rest: 60 sec

Flat Bench Press w/ Dumbbells

Sets: 3
Reps: 7

Rest: 60 sec

Cable Rows (wide grip)

Sets: 3
Reps: 12

Rest: 60 sec

Seated Overhead Press

Sets: 3
Reps: 8

Rest: 60 sec

Dumbbell Lateral Raises

Sets: 3
Reps: 30 seconds

Rest: 45 sec

Leg Raises

Sets: 3
Reps: 30 seconds

Rest: 45 sec

Hello

Week 1, Day 2:

Lat Pulldown Sets: 3 Reps: 10 Rest: 60 sec

Flat Bench Press w/ Dumbbells Sets: 3 Reps: 7 Rest: 60 sec

Cable Rows (wide grip) Sets: 3 Reps: 12 Rest: 60 sec

Seated Overhead Press Sets: 3 Reps: 8 Rest: 60 sec