Well, here we are with the weight training routine. I have linked to exercise descriptions which will help you understand how to do the exercises. Remember, form is important!
Do 1 set of each exercise for 12-15 reps. Rest 90 seconds between each exercise and/or set.
Routine A
Routine B
Note: Alternate routine A and B. Example, do A on Monday, B on Wednesday, A on Friday, B on the following Monday, etc.
Progression
As noted above, whenever you can complete 15 reps on any given exercise in good form, then increase the weight so that you can only do 12 reps.
After 4 weeks on this program, begin doing 2 sets of each exercise. When you can get 15 reps on both sets, then increase the weight so that you can only get 12 reps on both sets. Rest 90 seconds between sets.
After another 4 weeks goes by, add on another set. So now you should be doing 3 sets of 12-15 reps per exercise. Again, rest 90 seconds between sets.
Continue doing 3 sets of 12-15 reps until you cannot increase weight on anything for 3 workouts in a row. When that happens, take a week off from the gym to rest up. When you come back, begin doing 3 sets of 8-10 reps for all exercises. Whenever you stall again, meaning you cannot increase weight for 3 workouts in a row, it may be time to switch to an intermediate program.
Off Days
On your off days, meaning the days you are not weight training, you should be doing some sort of low-medium intensity aerobic work. If you can't fit it in on your off days, or can't make it to the gym that much, you can do it right after your weight training workout. Ideally you want to strive for 3 days a week of weight training, and 3 days a week of cardiovascular aerobic training. If you miss a workout, don't worry about it. Just pick up your routine where you left off at on your next workout day.
What Type of Cardio?
This will be covered in part 4 of this guide, so stay tuned!
Nice article! Keep up the good work!