-3 days continuously training and 4th day rest 
-At end of each session 30 min stationary bike with heart rate between 110-140
-3 days per week after weight training and before cardio you should do Abs exercises 
-Weights must be heaviest weight that you are able do the Reps correctly , if you train with light weight
 and without pressure to muscles so your muscle will not grow. Also do not use too heavy weights.
-Weights must be heaviest weight that you are able do the Reps correctly , if you train with light weight
 and without pressure to muscles so your muscle will not grow. Also do not use too heavy weights.
-Weights must be heaviest weight that you are able do the Reps correctly , if you train with light weight
 and without pressure to muscles so your muscle will not grow. Also do not use too heavy weights.