I go to the gym 4 times a week, I have two routines for the upper part of my body and two for the lower part. It is important to follow the order to be able to train the muscles well and also let them rest enough.
Before starting any warm up routine with 10 minutes of cardio (bicycle, treadmill, orbitreck, etc.)
QUADRICEPS
Leg extension with 70 lbs 10 repetitions x 3 series
Vertical press with 90 lbs 10 repetitions x 3 series
Squats with dumbbells of 7.5 lbs in each arm 12 repetitions x 3 series
Lunges with dumbbells of 7.5 lbs in each arm 10 repetitions x 3 series (each leg, total 6 series)
BUTT
Vertical press with 70 lbs 12 repetitions x 4 series
All my routines I finish with 12 repetitions x 5 or 6 series of ABDOMINALS. I vary these exercises for upper, lower and oblique abs.
In the end I do between 15 to 25 minutes of cardio at high intensity on any machine (bicycle, treadmill, orbitreck, etc.)
Remember to consult with a coach before starting any exercise plan.
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