Long story but a complete routine (informed by uptodate thinking) is here:
It's a long read but it's free and based on Sparkpeople. It balances strength training (proper - not the Barbie weights version) cardio (including HIIT). It is based on years of experience and is sensible (i.e you only need three hours in the gym a week). Full testing and workout cards (free) are provided.
Warning.. you do need to be at maintenance weight and able to run at 11.3 km for 11 minutes before you attempt this programme. it is NOT a weight loss routine it is designed to improve strength, VO2 max and lactate threshold...(and thereby reduce body fat)..
It is also NOT a body building programme although it does draw on some bb techniques
Edited by: BOB240 at: 4/28/2013 (07:42)
Finished P90x, Insanity? - full training program here:
| current weight: 196.0