Day 1 - Upper Body CHEST Incline Bench Press (dumb bell or barbell) Flat Dumbbell Press Incline Flyes BACK One Arm Rows Two Arm Rows Pullovers BICEPS Dumbell Curl Incline Curls TRICEPS Overhead Triceps Extensions Lying Triceps Extension

Day 2 - Lower Body LEGS Squats Lunges Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises ABDOMINALS Sit Ups  Leg Raises Crunches Knee Ins

How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets.  Move up to 3 sets after 4 weeks.

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