week 1
day 1

a. warm up      set 1    set 2

step-ups                                       25                 25

b. workout     set 1    set 2

overhead press                            15/10            15/10
bisep curls                                   20/10            20/10
bench press                                  60/5              60/5

c. cool down    

upper body stretching 

week 1
day 2

A. warm up       set 1    set 2

jump rope                                        25                    25

b. workout      set 1    set 2

bench press                                   60/5                 60/5
overhead press                             15/10                15/10
bench press                                   60/5                 60/5

c. cool down

upper body stretching

week 1
day 3

a. warm up        set 1    set 2