FULL BODY WORKOUT: Goal = Muscle/Strength Building; I’d recommend doing a full-body routine the first 4 weeks to maintain muscle balance. Then, after that time period you can split your routine. Add 20-30 minutes of cardio exercise 2-3 time per week as well . Include light, moderate and heavy days: such as this. (Your Max Heart Rate is 220-age ) Include 2-3 days of weight training as well. You can combine cardio and weight training into one day if you wish. Light: Heart rate range = 65-75% Max Heart Rate; Moderate: Heart rate range = 75-85% Max Heart Rate; Heavy: Heart rate range = 85-95% Max Heart Rate Warm-up: Cardio 10-20 minutes Medicine ball – Pull overs Medicine ball – Arm curls Assisted Pull-ups / Chin-ups; Workout: Chest, Back, Shoulders, Arms, Ab - 2 sets of 12-15 repetitions; Use the machines for the first 4 weeks to focus and build form. After 4 weeks, alter to 10-12 reps; Bench Press; Lat Pulls; Shoulder Press; Bicep Curls; Tricep Pr