-This is a sample for Leg and Glute exercises which are good for you
-If you have coach follow with him/her
-Best routines for you are as follow:
  Day 1: Chest + Triceps + Back + 30 min cardio
  Day 2: Shoulder + Biceps + 30 min cardio
  Day 3: Legs (Quads and Hamstring and Glute
  Day 4: Rest
  Day 5: same as day 1 etc.
-4 days per week go cardio before breakfast 45 min with heart rate 110-130
-3 days per week do Abs with weight or machine
-Reps in upper part exercises around 15, specially in Arms even more
-Do not go heavy with your Arms in order not to get big