I have the first day on paper now, as far as the weight training will go. I suppose that I should first break down the schedule as to what I will be doing on what day.

• Monday -- Weight Training
  
• Tuesday -- Cardio
• Wednesday -- Weight Training
• Thursday -- Cardio
• Friday -- Weight Training
• Saturday -- Cardio
• Sunday -- Rest

This is how I have the first two days broken down:

Monday

• First Set
  
  
  
  • Dumbbell Squats ------ 15 Reps at 10 lbs
  
  
  • Stiff-Leg Dead Lifts - 15 Reps at 10 lbs
  
  
  • Lunges --------------- 15 Reps at 10 lbs
  
  
  • Push ups ------------- 15 Reps
  
  
  • Bent Over Rows ------- 15 Reps at 12 lbs
  
  
  • Shoulder Press On Ball 15 Reps at 10 lbs
  
  
  • Bicep Curl on Ball --- 15 Reps at 10 lbs
  
  
  • Dips ----------------- 15 Reps
  
  
  • Ab Crunches on Ball -- 20 Reps
  
  
  
  
• Second Set
  
  
  
  • Dumbbell Squats ------ 12 Reps at 15 lbs
  
  
  • Stiff-Leg Dead Lifts - 12 Reps at 15 lbs
  
  
  • Lunges --------------- 12 Reps at 10 lbs
  
  
  • Push ups ------------- 12 Reps
  
  
  • Incline Press on Ball 12 Reps at 15 lbs
  
  
  • Bent Over Rows ------- 12 Reps at 20 lbs
  
  
  • Side Lateral Raises -- 12 Reps at 15 lbs
  
  
  • Triceps Extension ---- 12 Reps at 15 lbs
  
  
  • Bicep Curl on Ball --- 15 Reps at 20 lbs
  
  
  • Dips ----------------- 15 Reps
  
  
  • Ab Crunches on Ball -- 20 Reps
  
  


• Third Set
  
  
  
  • Dumbbell Squats ------ 10 Reps at 20 lbs
  
  
  • Stiff-Leg Dead Lifts - 15 Reps at 20 lbs
  
  
  • Lunges --------------- 15 Reps at 20 lbs
  
  
  • Push ups ------------- 15 Reps
  
  
  • Bent Over Rows ------- 12 Reps at 20 lbs
  
  
  • Side Lateral Raises -- 15 Reps at 10 lbs
  
  
  • Tricep Extensions ---- 15 Reps at 10 lbs
  
  
  • Dips ----------------- 15 Reps
  
  
  • Ab Crunches on Ball -- 10 Reps
  
  
  
  

For Tuesday I will be doing 30 minutes of Cardio, more than likely on the elliptical machine. I tend to push myself harder on this than on the bike or treadmill.