Modified, for her pleasure...moves ab workouts to cardio days, allowing for a few more key exercises on lifting days. All sets should be performed in BFL fashion with increasing weight/intensity and decreasing reps per set with super-set at the end of each muscle group (ie. 12, 10, 8, 6+super-set). Calf-raise is the only exception, as usually med-high reps are fine and no super-set is needed for this exercise. nnIf you do not know how a BFL routine works, look it up! It is quick, easy and effective, but with traditional BFL you WILL hit a "plateau." I recommend switching out most, or all of these exercises every fiscal quarter to achieve "muscle confusion," (consider substituting with incline or decline lifts, different exercises altogether, or switching to barbells, dumbbells, machines, cables, body resistance, etc.) I will be posting suggestions for quarters 2, 3 and 4 very soon! Download them all to your account and "set as current" when the quarter changes. It does not really matter if you sync with "proper" fiscal quarters, make your own quarter system with calendar reminders if you want. Good luck!