Day 1: Chest, Triceps, shoulders
Day 2: Legs
Day 3: Cardio (Moderate intensity Cardio – 20 min)
Day 4: Back, biceps, shoulders (rear)
Days 5 and 6: HIIT (high intensity interval training) Treadmill
Warm up of 5 min of low-mod intensity followed by rounds of 30 seconds all out, 90 seconds moderate intensity recovery. Finish with 5 min moderate intensity recovery. If you choose to walk, your run should be a sprint with your 90 seconds recovery a brisk walk.
Day 7: Rest