Friday's Workout

Friday's workout, the day after you get to rest is pretty important, you got to rest and not do a workout so now its time to push that body and work off the fat and gain some muscle. Today will be weight lifting combined with cardio after wards. Again, if you are not able to finish these workouts or it takes you a little longer to finish them, that's ok, after you do this workout for 4 weeks (before you change it up and do a different workout to keep your body guessing) you will be able to do more, i promise, as long as your  making effort and trying.

Weight Lifting: Bicep, Triceps, Shoulders, Abs (3 Sets of 8-12)
1. Preacher Curls
2. Triceps Cable Pull Downs
3. Dumbbell Shoulder Press Standing
4. Hanging Leg Raises (hang from pull up bar and raise knees slowly with out swinging your body) (3x20).
5. Incline Curls
6. Dips (if easy use weight belt)
7. Seated Straight Arm Front and Side Raises
8. Feet and Hips to Heaven (lay down, legs straight up, lift butt and legs straight up) (3x20).

Cardio: Stair Master, Elliptical 
1. Stair Master for 15-20 minutes on "Fat Burner" level 8-15. The harder the better.
2. Elliptical on level 8-15 for 10-15 mins.

Stretch: 10minutes. Stretch your legs really good, static stretches for your arms and shoulders. Make sure your drink a protein shake after wards and stretch more. If you need, stretch more.