-5 days per week go to gym and train with training programs session 1 & 2 & 3 rotatory 
-Leg training is up to you and do it every 10-12 days one time
-3 days before breakfast go for cardio: 30 min bikes + 30 min Treadmill 
-after training session 1 & 2 & 3 each time 30 min elliptical (cross training)
-3 days per week abs work out at the end of training or at the first of training
-Always, day after training session 3 must be rest day