Full body Workout Example 3 days per week.
Chest
Back
Biceps
Shoulders
Triceps
Calves
ABS
Cardio
Cardio
ABS
Triceps
Chest
Back
Biceps
Shoulders
Legs
Calves
Chest
Back
Biceps
Shoulders
Triceps
Calves
ABS
Cardio
Or do the cardio on your Non-Weight training days.
Split Body Workout Example:
3- 4 Day workout
Chest
Triceps
Shoulders
ABS
Cardio
Back
Biceps
Legs
OFF
Cardio or off
Legs
Back
Chest
Biceps
Triceps
Shoulders
Calves
ABS
Or do the cardio on your Non-Weight training days.
Make sure you stretch lightly BEFORE and stretch longer AFTER you work out.
Always start with a short 10 minute cardiovascular warm up before you begin any weight training workout.
If you are just starting out a fitness program, please make sure you have a medical evaluation and start at the beginner fitness level. See Kellie if you have any questions or concerns.