As far as cardio, each day I workout I walk to the gym (30 - 45 min).

Week 1
Monday:
Underhand cable row => 12*50, 12*65, 10*80, 10*95
Machine pulldowns => 12*80, 10*95, 10*110
Barbell Incline Bench Presses => 12*50, 12*50, 10*70, 10*90
Dumbbell Flat Bench Presses => 12*30, 6*32, 5*35, 5*37
Dumbbell Incline Presses => 12*30, 6*32, 5*35, 5*37
Incline Seated Calf Raises => 12*50, 12*50, 10*60, 10*70
Crunches => 18*65, 15*30, 15*40
Leg Raises => 15, 15, 15

Friday:
Barbell Lunges => 15*20, 15*30
Machine Hamstring Curls => 15*50, 15*65
Barbell Straight Leg Deadlift => 10*50, 10*50
Calf Raises on Leg Press Machine => 12*50, 12*50, 10*70,15*90
Crunches => 15*40, 15*50, 15*50

Week2
Monday:
Underhand cable rows => 12*80, 12*80, 10*95, 12*110
Wide grip machine pulldowns => 12*90, 10*110, 10*120
Dumbbell Incline bench presses => 12*32, 6*37, 6*42, 5*47
Dumbbell Flat bench presses => 12*32, 6*37, 5*42, 4*47
Incline Dumbbell Fly => 12*20, 6*25, 5*30, 4*35

I did some other exercises this week but lost the sheet :)

Week3 (this week)
Wednesday:
Today I did almost 2 days of workouts. One in the morning and the other in the afternoon.

Machine Lat Row => 12*50, 12*50, 10*100, 10*140
Close grip machine pulldowns => 12*90, 10*100, 10*110
Barbell Incline bench presses => 12*50, 6*70, 5*90, 5*110
Incline Dumbbell Fly => 12*20, 6*25, 5*30, 4*35
Barbell Flat Bench Presses => 12*90, 6*110, 5*130, 4*150
Seated Calf Raises => 12*90, 12*90, 10*110, 10*120

Single Leg Ext. => 15*35, 20*30, 20*30
Barbell Lunges => 15*20, 15*40
Single Leg Standing curl => 15*20, 20*30, 20*40
Reverse Calf Raises => 12, 12, 10, 10
Hip Flexion => 15*20, 15*30, 10*40
Machine Crunches => 15*65, 15*95, 15*40

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