I'm on day 24 of going 5 days a week consitently... Just got the proffesional version
warm-up 7min stationary bike, 2.2 miles

back
good mornings: 1x20, 1x12, 1x10, 1x8
bent over barbell rows: 20x50, 12x65, 10x75, 8x85
closegrip machine pulldowns: 12x75, 10x90, 8x105

Calves
revese calf raises 1 x 20, 3 x 15

abs
crunches 15 x 3
leg raises 15 x 3
seated twists 15 x 3
twisting cruches 15 x 3

15 min treadmill, b/w 6 and 7.5 mp/h

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