Monday – Chest & Back (Shoulder routine optional) Aerobic warm-up – 5-10 minutes of cardio (aerobic): Choose 1, or combine a few to equal 5-10 minutes total Treadmill jog Elliptical machine Stationary bike Stair climber Rowing machine Ladder climber Static/ballistic stretch – 5-10 minute, full-body stretch Chest – Choose 1-3 exercises for 1-3 sets of 10-14 reps Flat bench press Dumbbell incline press Flat bench dumbbell squeeze press Weighted pushups Walking pushups Flat benc