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 tab of the planner.

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.

https://cameronfrancey.com/exercise-plans/pre-exercise-warm-up-guide/

The key is to make sure to prepare your muscles for the workout you are about to perform.

Trial using multiple tabs in one embedded object.

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.

https://cameronfrancey.com/exercise-plans/post-exercise-cool-down-guide/