Click on one of the pictures to read her story.
Oh, and since I didn't blog on Friday, my Friday weigh in was 152.8. I mostly just stayed the same through Christmas and New Years.
PS I'm switching day 3 and day 7. I rest on Sundays. You can do what you want. Same results.
Day 1: AM Cardio, PM Shoulders/Abs
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fasted
Side Lateral Raise
3 sets of 8-12 reps
Front Dumbbell Raise
3 sets of 8-12 reps
Reverse Machine Flyes
3 sets of 8-12 reps
Crunches
3 sets of 50 reps
Air Bike
3 sets of 20 reps
Bent-Knee Hip Raise
3 sets of 20 reps
AM Cardio:
PM Shoulders/Abs:
Day 2: AM Cardio, PM Legs
-
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fasted 
Seated Leg Curl
4 sets of 12-20 reps
Dumbbell Lunges
4 sets of 15-25 reps
Barbell Squat
4 sets of 15-20 reps
Barbell Deadlift
4 sets of 20-25 reps
One-Legged Cable Kickback
4 sets of 20 reps
AM Cardio:
PM Legs:
Day 3: Rest
Day 4: AM Cardio, PM Chest/Triceps
-
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fasted 
Barbell Bench Press - Medium Grip
3 sets of 10-15 reps
Incline Dumbbell Press
3 sets of 12 reps
Pushups
3 sets of 15-20 reps
Lying Triceps Press
3 sets of 10-12 reps
Triceps Pushdown
3 sets of 10-12 reps
Tricep Dumbbell Kickback
3 sets of 10-12 reps
Bench Dips
3 sets of 15-20 reps
AM Cardio:
PM Chest/Triceps
Day 5: AM Cardio, PM Back/Biceps
-
Elliptical Trainer, Stairmill, or Incline Treadmill
45 min, fasted 
Pullups
3 sets of 10-15 reps
Wide-Grip Lat Pulldown
3 sets of 10-15 reps
Bent Over Barbell Row
3 sets of 10-15 reps
Dumbbell Bicep Curl
3 sets of 10-15 reps
Hammer Curls
3 sets of 10-15 reps
Preacher Curl
3 sets of 10-15 reps
AM Cardio:
PM Back/Biceps
Days 6 and 7: Cardio Only
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