I'm back in the gym again and have decided to scrap my 30 minute runs.  Let's face it, running sucks and it absolutely bores me (even though it helps my beer belly).  So instead of running, I'll be lifting, which is what I love.  I'm going to do my lifting exercises 3 days week and try to sneak in my cardio during lunch breaks.  My current weight is 193 lbs.

Upper Body
Bench Press: 1-3 sets, 8-12 reps
Military Press: 1-3 sets, 8-12 reps
Seated Rows: 1-3 sets, 8-12 reps

Arms
Curls: 1-3 sets, 8-12 reps
Lying Tricep Extensions: 1-3 sets, 8-12 reps

Legs
Squats: 1-3 sets, 8-12 reps
Calf Raise: 1-3 sets, 15-20 reps

Abs
Crunches: 1-3 sets, 8-12 reps

Cardio
Spinning bike: 30-45 minutes 

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