Try to weight training intensely, three times per week on alternating days with aerobic exercise three times per week. Change training the major muscles of the upper and lower body. Perform two exercises for each major muscle group of the upper body. Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately go to another set of 12 reps for that muscle group. Always to change the reps or the weight, so your muscles don’t get used to just one weight or reps.  

For each muscle group, you should take a rest for one minute between the first four sets. Then complete the final two sets with no rest in between, Wait two minutes before moving on to your next muscle group. Make sure you take a rest between each sets, so your muscle don’t set too tired too soon. Complete this pattern five times for the upper body training experience and four times for the lower body training experience.  Write all your weightlifting exercise in your journal and make sure that you do it exactly like you’ve wrote.

Cardio workouts are an effective training program and it’s good for your health. Cardio workouts include aerobic, jogging, swimming, running, elliptical machine, etc. Doing cardio workouts will improve your lungs and heart, it is also can burn your fat.  You can do cardio workouts and weight training alternately, so you’ll get the benefit of your sports life.  It will give you the endurance and ability to persist in your life.

 Daily Training Guide 

     You can choose exercise from the list

              Core:
        «     Floor Crunches
  «     Floor Oblique Crunches
  «     Bicycles
  «     Reverse Crunches

          Lower Body:
  «     Dumbbell Lunges
  «     Dumbbell Squats
  «     Standing Hip Extension
  «     Glutes Brace
  «     Standing Heel Raises
  «     Lying Leg Curls

          Upper Body:
  «     Biceps Curl
  «     Triceps Kickback
  «     Bench Dips
  «     Triceps Pushdown
  «     Barbell Bench Press
  «     Push Up
  «     Pec Fly
  «     Bent Over Row