morning (Mon - Fri) I get up at 4:30 AM and do the following: 10 minutes on abs - includes crunches, ab machine, torso machine, and side bends.

30 minutes on the elliptical machine. I use different types of elliptical workouts and try to increase the resistance at least one level weekly

Lunch break - 1 hour(M,T,Th,F) Monday - heavy weights, 3-4 sets, 6-10 reps for chest, shoulders, and triceps

Tuesday - lighter weights, 3-4 sets, 12-15 reps for back,legs, and biceps

Thursday - lighter weights, 3-4 sets, 12-15 reps for chest, shoulders, and triceps

Friday - heavy weights, 3-4 sets, 6-10 reps for back, legs, and biceps

My afternoon gym closes next week so I will have to modify my morning workouts to get my cardio and weights in. I'll update once I've created it. It'll probably be a boot camp style workout.