Sunday = 30 - 60 minutes of Cardio (low intensity)

Monday = Legs =
  Squats - * 4 sets of 8- 10 reps
  Stiff Legged deadlifts * - 4 sets of 8 - 10 reps
  Seated calf raises - * 4 sets of 8 - 10 reps
  Calf Presses - 2 sets of 10 - 12 reps
  Crunches - 4 sets - 20 reps

Tuesday = Upper Body =
  Flat Bench press * - 4 sets of 8 - 10 reps
  Incline Bench press - 4 sets of 8 - 10 reps
  Cable Row * - 4 sets of 8 - 10 reps
  Wide arm pulldown - 2 sets of 10 - 12 reps
  Shoulder press * - 4 sets of 8 - 10 reps
  Barbell curl - 2 sets of 12 - 15 reps
  Triceps press - 2 sets of 12 - 15 reps

Wednesday = Cardio or 10 % less calories

Thursday = Cardio or 10 % less calories

Friday = Full Body Workout =
  Squats * - 3 sets of 8 - 10 reps
  Stiff legged deadlift * - 3 sets of 8 - 10 reps
  Seated calf raise * - 2 sets of 10 - 12 reps
  Flat Bench * - 3 sets of 8 - 10 reps
  Low row * (cybex) - 3 sets of 8 - 10 reps
  Shoulder Press - 2 sets of 10 - 12 reps
  Chin-ups (under-grip) - 2 sets of 10 - 12 reps
  Curls - 2 sets of 12 - 15 reps

Saturday = No workout at all.

* 1-3 warm-up sets for these exercises