Some common terminology:
Set: a set is composed of a series of reps ie. it is a way to group the number of times you performed an exercise. After you complete a certain number of repetitions you will generally take a break. This break will constitute the time between your first set and your second set of exercises. Most often workouts will encourage you to perform 3 sets in order to sufficiently fatigue your muscles.
Example: I did 12 bicep curls consecutively without a break in between = 12 reps. I then took a break for 30 seconds and completed 12 more bicep curls.
I would have completed 2 sets of 12 bicep curls.
For this work out plan you will complete 3 sets of 8-12 reps. Rest in between each set for one minute. As you increase your weight each month, you may increase your rest to 2 minutes in between sets. You should start off with a weight that will allow you to comfortably complete each set, but that you will struggle to finish your last rep.
For cardio you will perform High Intensity Interval Training (HIIT) on your off days, leaving at least one day a week for rest and recovery. HIIT can be performed during running on a track or treadmill, on a bike or elliptical machine. You will go at your max. for 30 seconds and then return to a light pace for 2 minutes. (ie: sprint for 30 seconds, light jog/brisk walk for 2 minutes). Complete this 10-12 times.
Monday - Upper Body #1
Push ups
Bent over row
Double shoulder press
Lying tricep extension
Dumbbell curl
Tuesday - Lower Body #1
Squat
Leg extension
Leg curl
Oblique crunch
Swiss ball crunch
Standing calf raise
Thursday - Upper Body #2
Dips
Pull-ups
Dumbbell side lateral lift
Cable pull down for back/lats
Superman (laying on ground back extension)
Friday - Lower Body #2
Leg press
Lunges
Seated calf raise
Incline crunch
Lying leg raise
Continue this workout for 4 months.
Always consult a physician before starting any new exercise routine, especially if you have any heart conditions.
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