Starting week 3 of 8 week full body workout. This is to prep my body to begin a weight lifting regime. I will complete this routine for 4 days this week. On the last day I try and ramp up the weight, (for me) and use the week end to rebuild. Last week I was slightly sore for a couple of days after the last day.

3 min rowing machine 500 mtrs,
20 twisting crunches,
20 hanging leg tucks,
20 Nautilus lower back extensions @ 130 lbs,
20 Nautilus abs machine crunches @ 130 lbs,
15 deep squats @ 45 lbs,
20 inclined dumbbell flys @ 20 lbs,
15 hyperextension,
15 bent over dumbbell laterals, @ 15 lbs,
15 machine biceps curls @ 60 lbs,
12 close grip pushups,
15 min bike HR 120 avg,
5 min hot tub,
10 min steam room.

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