Monday: 3 sets of 10 reps each for back, chest, and biceps. Pick any two lifting exercises you like for each area. Usually 75% of your max is sufficient. Don’t forget your 5 minute aerobic warmup and 10 minutes of stretching; before and after you lift Tuesday: Aerobics: 30 minutes with cool down and stretching. Pick any of the aerobics: cycling, swimming, treadmill, elliptical, etc. Wednesday: weights again. Work on legs, triceps, and shoulders. same regiment as above. Thur: aerobics Friday: Guys: circuit training – work each muscle group in rapid succession, 2 rounds. Ladies aerobics Saturday: Aerobics. Sunday: A day of rest.