Mon- Hard work out, if your for running- 3/4 mile warm-up, 7-9 mile non-stop run, 2/4 mile cooldown. If for muscles on upper body, I'm not much of a upper body expert so, I'm gonna say do about 3 sets of 20x push ups, 40x ab crunches, 20x bicycle crunches ea. side, 20x bicep push ups.

I'll just do monday for now P:
too lazy to think out the rest.
Supplements- I use Soy Grain Protein Powder, Vanilla.