Workout 6 times a week, rotating between (a-day) and (b-day) with 7th day being 45 minute stair master.
(A-day)
10 chest flys 30lbs
10 single arm tricep extension 30lbs
12 bench dips
10 shoulder press 35 lbs
Repeat 3 times no rest
12 hanging leg lifts off of a bench
15 push-ups with 45 pound...