Day 1

Back Exercises: Behind neck lateral pulldown 3-5 sets 10 - 15 repetitions Seated pulley rowing 3-5 sets 10 - 15 repetitions Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions

Triceps: Pulley pushdown with handle 3-5 sets 10 - 15 repetitions Behind head rope triceps extension 3-5 sets 10 - 15 repetitions Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions

Abdominals and lower back floor exercises: Crunches 3 sets of 24 repetitions Oblique crunches 3 sets of 16 repetitions Lower back extensions 2 sets of 12 repetitions

Day 2

Chest: Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions Incline dumbbell press 3-5 sets 10 - 15 repetitions Cable crossovers 3-5 sets 10 - 15 repetitions Flyes 3-4 sets 10 - 15 repetitions

Biceps: Seated bicep curl Incline bicep dumbbell curl Hammer bicep curl

Cardiovascular Exercise

Day 3

Shoulders: Seated behind neck shoulder press 3-4 sets 10 - 15 repetitions Upright cable rowing 3-5 sets 10 - 15 repetitions Dumbbell side lateral 3-5 sets 10 - 15 repetitions Arnold press 3-4 sets 10 - 15 repetitions

Forearms: Forearm curl 3-4 sets 12-15 repetitions

Abdominals and lower back floor exercises: Crunches 3 sets of 24 repetitions Oblique crunches 3 sets of 16 repetitions Lower back extensions 2 sets of 12 repetitions

Day 4

Legs: Leg extensions 4 sets, 12-15 repetitions Leg press 4 sets, 12-15 repetitions Calf raises 5 sets, 15 repetitions Hamstring curl 4 sets, 12-15 repetitions

Abdominals and lower back floor exercises: Crunches 3 sets of 24 repetitions Oblique crunches 3 sets of 16 repetitions

Cardiovascular Exercise

These are just general workout guidelines. You really need to consider what ideally suits you best. If you need more help or for customized exercise programs visit popularfitness.com

I've read so many 'user reviews' on treadmill websites that are clearly NOT written by a normal treadmill buyer.

The lingo smacks of a treadmill salesperson. And while I'm not making any accusations here, when a treadmill buyer writes something like:

"Let's look at features of ABC treadmill and see what they mean to you..."

or

"The XYZ treadmill offers an Optical Speed Sensor used in combination with PWM motor controller to produce smoothest speed changes. The optical eye actually counts revolutions of motor directly at axle..."

I get just a little bit suspicious.

If review sounds a little too much like a treadmill brochure, take it with a grain of salt.

(That doesn't mean that quality of treadmill is bad or good, mind you. Just make sure you don't base your decision on those reviews alone.)

#3) Consider this: Flukes DO happen.

Even BEST treadmill manufacturers sometimes make a dud. Nobody has a 100% customer satisfaction rate ALL time.

And unfortunately, it's usually those people that have had BAD experiences that leave nasty reviews of their treadmills.

They have every right to do this of course. Hopefully treadmill manufacturers read these reviews and do something about them.

But keep in mind that one bad review doesn't prove it's a low quality brand just as one stellar review doesn't prove it's a high quality brand.

The Bottom Line:

Trust your own decision.

If you've taken time to research treadmills, chances are you know what makes a quality treadmill.

Don't let one person's opinion ruin fun of getting in shape with YOUR choice of home treadmill. Good luck and have fun!

Kathryn O'Neill is chief editor for Treadmill Review.

For more buying tips, weekly sales and brand reviews visit: