My workout

When you construct your schedule, make sure to leave at least 48 hrs between weight workouts of the same
body parts.Your muscle need time to recover and repair themselves after a workout.

The Three components of your weekly schedule

1) Strength Training: Three times in a week. (Mon, Wed, Fri)
2) Additional cardio exercise: Optional , on non-strength training days.
3) Abs exercise: 2-3 times in a week. ( you can do it on non-strength training days)
My workout routine.

Monday:

Complete the rest of the circuit twice.
Total body strength training workout
1) Barbell Squat 10
2) Front Squat
3) Bench Press
4) Pulldown
5) Millitary Press
6) Upright Row
7) Arnold Press
8) Triceps pushdown
9) Leg Extension
10) Biceps Curl
11) Leg Curl

Tuesday:
Abs exercise + Dead Lift Exercise + 30 minutes Cardio (HIIT)

Wednesday:
Repeat entire circuit twice.
1) Barbell Squat
2) Bench Press
3) Pulldown
4) Military Press
5) Upright Row
6) Arnold Press
7) Triceps Push down
8) Leg Extension
9) Biceps Curl
10) Leg Curl

Thursday:
Abs Exercise + DeadLift Exercise + Cardio

Friday:
Rest. :)

Saturday:
1) Barbell Squat
2) Front Squat
3) Split Squat
4) PullUps
5) Travelling lunges
6) Military Press
7) Step-up
8) Biceps Curl

Sunday:
Abs Exercise + Back Exercises (for V shape body,3 sets )


Next time, I shall explain about 6 pack Abs exercise. :)
Ta!
Ami