Training Tips

4 ways to wake up with less soreness
- 10-20 min of cardio after work out
- Stretch 10-15 min after Cardio
- Take vitamins C and E after workout
- 10-15 min of ice massage on worked out body parts

4 Easy exercises for bigger arms
1) EZ Curls : 4 sets of 10-12 reps with negatives on the last set
2) Close-Grip Flat Bench : 4 sets of 10-12 reps
3) Weighted Dips : Do a warm up with no weight, then hook up any desired weight and do 4 sets of 10-12 reps, then do a burn out set without weight
4) 21's : 7 reps going half way up, 7 reps going half way down and 7 full reps all the way up and down. Do 4 sets of 10 reps using light weight.

Do it in four days :
Day 1: Back, Calves, Abs
Day 2: Chest, Shoulders
Day 3: Off
Day 4: Legs, Abs
Day 5: Arms, Abs, Calves
Day 6: Off
Day 7: Off
Don't forget your Cardio; you can alternate your cardio every other day at least 3 times per week. Remember, No Cardio, No Gas

*Always do 1-2 warm up sets for each muscle group.

CARDIO :
To get your body defined and to increase your endurance through out your work out sessions you should try to do Cardio at least 3-5 times per week. Each session should last at least 30 minutes.
If you're someone who wants to put up some good size then you should try to do cardio about 2-3 times per week at a slow-moderate pace for 25-30 minutes. Just because you want to gain some weight, it doesn't mean your heart doesn't need some oxygen.