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Monday: Elliptical: 23 min. (HIIT)

Tuesday: Weight training:
Back: Bent-over Row, Lying (down) Row
Biceps: Curl, Concentration Curl, Incline Curl, Prone Incline Curl
Elliptical, 12 min. (HIIT)

Wednesday: Elliptical: 23 min. (HIIT)
Abs: Incline Crunch, Incline Twist Crunch

Thursday: Weight training:
Quadriceps: Lunge
Calves: Single Leg Calf Raise
Hamstrings: Straight Leg Dead-lift
Elliptical, 12 min. (HIIT)

Friday: Elliptical: 23 min. (HIIT)

Saturday: Weight training:
Pectorals: Push-ups, Bench press, Fly
Deltoids: Lateral Raise, Lying Lateral Raise, Shoulder Press
Triceps: Triceps Extension, Lying Triceps Extension
Elliptical, 12 min. (HIIT)

Sunday: Elliptical: 23 min. (HIIT)
Abs: Incline Crunch, Incline Twist Crunch