This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.
It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.
Day 1
Shoulders, Biceps and Triceps
Sets: 4 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 2 Reps: 8–10
Sets: 2 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 2 Reps: 8–10
Day 2
cardio
No exercises
Day 3
Thighs, Hamstrings and Calves
Sets: 4 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Day 4
cardio
No exercises
Day 5
Chest, Back and Abdominals
Sets: 4 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 4 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Sets: 3 Reps: 8–10
Day 6
cardio
No exercises
Day 7 - rest day
Description is empty
No exercises