monday
(all 3x15)
straight bench
incline bench
straight fly
incline fly
side lateral
wide bar curl
narrow wide curl
dumbell curl
hammer curl

tuesday
cardio - 45min elliptical

wednesday
(all 4x15)
leg press
leg curl
leg extension
calves

thursday
cardio - 45min elliptical

friday
(all 3x15)
lateral pull wide
seated row narrow
lateral pull narrow
seated row wide
back fly
shoulder press
tricep extension