20 minutes day one Upper body biceps, chest, shoulders, back, triceps Set ONE: 12 reps for each

h of the 3 exercises, no rest in between, 3 pound dumbbells REST 10 SECONDS Set TWO: 10 reps for each of the 3 exercises, no rest in between, 5 pound dumbbells REST 10 SECONDS Set THREE: 8 reps for each of the 3 exercises, no rest in between, 10 pound dumbbells Biceps Standing alternate dumbbell curl Standing angled simultaneous dumbbell curl Standing alternate hammer curl Chest Incline dumbbell press Incline dumbbell fly with a twist Cross-bench pullover Shoulders Standing side lateral Standing front lateral Pee-wee lateral Triceps One-arm overhead triceps extension One-arm triceps kickback Flat cross-face triceps extension Back Reverse bent dumbbell row Bent dumbbell shrug Dumbbell upright row

20 minutes day two Lower body thighs, buttocks, abdominals, calves Thighs Regular squat Lunge Sissy squat Buttocks One-legged butt lift Lying butt lift Feather kick up Abdominals Sit up Leg raise Lying leg in Calves Seated straight toe calf raise Seated angled-out-toe calf raise Seated angled-in-toe-raise

30 minutes day one Upper body biceps, chest, shoulders, back, triceps Set ONE: 12 reps for each of the 4 exercises, no rest in between, 3 pound dumbbells REST 10 SECONDS Set TWO: 10 reps for each of the 4 exercises, no rest in between, 5 pound dumbbells REST 10 SECONDS Set THREE: 8 reps for each of the 4 exercises, no rest in between, 10 pound dumbbells Biceps Standing alternate dumbbell curl Standing angled simultaneous dumbbell curl Standing alternate hammer curl Concentration curl Chest Incline dumbbell press Incline dumbbell fly with a twist Cross-bench pullover Flat dumbbell flye Shoulders Standing side lateral Standing front lateral Pee-wee lateral Bent lateral Triceps One-arm overhead triceps extension One-arm triceps kickback Flat cross-face triceps extension Incline cross-face triceps extension Back Reverse bent dumbbell row Bent dumbbell shrug Dumbbell upright row Seated dumbbell back lateral

30 minutes day two Lower body thighs, buttocks, abdominals, calves Thighs Regular squat Lunge Sissy squat Front squat Buttocks One-legged butt lift Lying butt lift Feather kick up Prone butt lift Abdominals Sit up Leg raise Lying leg in Crunch Calves Seated straight toe calf raise Seated angled-out-toe calf raise Seated angled-in-toe-raise Standing straight toe calf raise

40 minutes day one Upper body biceps, chest, shoulders, back, triceps Set ONE: 12 reps for each of the 4 exercises, no rest in between, 3 pound dumbbells REST 10 SECONDS Set TWO: 10 reps for each of the 4 exercises, no rest in between, 5 pound dumbbells REST 10 SECONDS Set THREE: 8 reps for each of the 4 exercises, no rest in between, 10 pound dumbbells Biceps Standing alternate dumbbell curl Standing angled simultaneous dumbbell curl Standing alternate hammer curl Concentration curl Chest Incline dumbbell press Incline dumbbell fly with a twist Cross-bench pullover Flat dumbbell flye Flat dumbbell press Shoulders Standing side lateral Standing front lateral Pee-wee lateral Bent lateral Standing alternate dumbbell press Triceps One-arm overhead triceps extension One-arm triceps kickback Flat cross-face triceps extension Incline cross-face triceps extension Back Reverse bent dumbbell row Bent dumbbell shrug Dumbbell upright row Seated dumbbell back lateral Lying dumbbell back lateral

40 minutes day two Lower body thighs, buttocks, abdominals, calves Thighs Regular squat Lunge Sissy squat Front squat Leg curl Buttocks One-legged butt lift Lying butt lift Feather kick up Prone butt lift Scissors Abdominals Sit up Leg raise Lying leg in Crunch Standing serratus crunch Calves Seated straight toe calf raise Seated angled-out-toe calf raise Seated angled-in-toe-raise Standing straight toe calf raise