-5 days per week training with programs number 1,2,3 and the 4th day should be rest.
-3 days per week you must start your gym with Cardio (45 min before Iftar) then in Iftar time have 
  your Whey protein and then continue with weight training
- Days that you do not have Cardio, you must have Whey protein in Iftar then start weight training 
-The most important part of your exercise is Cardio for fat burning
-The most important part for your body shape and muscle toning is Weigh Training 
-Please do your Gym very seriously if you want to see a good results
-The speed when you have Cardio must be as fast as your heart rate be between 100-130 
-Do not use heavy weight and also do not use light weight, select your weight to the heaviest
   that you are able to do the Reps which I mentioned correctly