Follow the plan as detailed on this page.
The weekly planner shows which workout to follow for each day of the week. Each workout is detailed in a separate section of this page.
Start by warming up your muscles to prepare them for working out.
I have created a warm-up routine which you can follow, or feel free to choose your own method.
The key is to make sure to prepare your muscles for the workout you are about to perform.
Upper Body Workout
Lower Body Workout
Post Exercise Cool Down
A short post-workout cool down routine has a number of benefits. Reducing the chance of muscle soreness, and aiding muscle rebuilding after a workout are a couple of the reasons.
I have created a cool down routine which you can follow, or feel free to choose your own method.