Cardio

Lifting & Other

Monday

15 minutes on bike for warm-up, then stretch
5k

Long Stretching Session
Abdominals after 5k

Tuesday

2 mile warm up

Arms:
Curls (20, 18, 16 Reps)

Triceps Ext (20, 18, 16 Reps)

Reverse Curls (20, 18, 16 Reps)

Forearm rolls (20, 18, 16 Reps)

Wednesday

30 minutes on bike

Legs:
Leg extensions (15, 13, 11 Reps)

Hamstring lift (15, 13, 11 Reps)

Squats or leg press (15, 13, 11 Reps)

Misc Choice (20, 18, 16 Reps)

Thursday

All cardio Day

5k+ Run

Abdominals

Friday

Light warm up

1-2 mile Jog

Chest/Back:
Bench Press (20, 18, 16 Reps)

Flies: (20, 18, 16 Reps)

Dumbbell Press (20, 18, 16 Reps)

Rows (20, 18, 16 Reps)

Saturday

15 minutes on bike for warm-up, then stretch
5k

Shoulders:
Lat Pull-down (20, 18, 16 Reps)

Shoulder Press (20, 18, 16 Reps)

Dumbbell Lat Raise (20, 18, 16 Reps)

Dips/Pull ups (As many as you can)

Sunday

Rest

Rest