- 4 days per week training: 2 days with first session program and 2 days with second session 
program
- 3 days per week Abs exercises at the end of training
-No need for cardio in this program
-select the weight as much as you can do the reps I mentioned
-Do not use very heavy or very light weights, you must feel some pressure on muscles 
-the first 2 or 3 sessions do light weights and little by little your power growing