BFL Workout - Week1

I have evidently neglected to post my workout plan!

This is last week's plan (week 1)

This week is 2 days upper body and 1 day lower body. My cardio differs from what is outlined in the book since I am also training for a 5K.

My Upper Body Workout (Sunday and Thursday):

Chest - Dumbbell Press on the Ball (Sunday 8lbs., Thursday 10lbs.)
Shoulders - Side Raises (5lbs.)
Back - One Arm Dumbbell Row (Sunday 8lbs., Thursday 10lbs.)
Triceps - Kickbacks (8lbs.)
Biceps - Dumbbell Curl (10lbs.)

My Lower Body Workout (Tuesday):

Quads - Squats
Hamstrings - Lunge
Calves - Standing Calf Raises
Abs - Clamshell Crunch with the Ball

My Cardio Workout:

All done on the gazelle with timed sprints.

3 minute warm up, 30 second sprint, 90 sec regular, 45 second sprint, 90 second regular, repeat for 20 minutes minimum ending with 3 minute cool down.