Mr Muscle Beach

1st of March was the start. Since then no day missed.
1st 2 weeks I just did 45 mins cardio/daily
3rd week i started with HIIT cardio in the early morning, follwed in the evening with 45 mins weight lifting.

Schedule is now

Monday = AM HIIT / PM Weights, Brisk Walking 45 mins
Tuesday = AM HIIT / PM 30 mins swimming, Brisk Walking 45 mins
Wednesday = AM HIIT /  PM Weights, Brisk Walking 45 mins
Thursday = AM HIIT / PM 30 mins swimming, Brisk Walking 45 mins
Friday  = AM HIIT /  PM Weights, Brisk Walking 45 mins
Saturday =  AM HIIT / PM Brisk Walking 45 mins
Sunday =  AM HIIT / PM Brisk Walking 45 mins

Weight Training

Monday : Legs
Beginner Squat: 1 warmup set  then 3 sets
Machine leg extension: 1 warm up  set then 3 sets
Dumbbell barbell lunk: 1 warm up  set then 3 sets
Single leg standing calf-raise: 1 warm up  set then 3 sets
Extra: Push up on kness and crunches

Wednesday: Shoulders
Barbell Bench Press: 1 warm up  set then 3 sets
Dumbbell incline bench:1 warm up  set then 3 sets
Shrug: 1 warm up  set then 3 sets
Dumbbell lateral raise: 1 warm up  set then 3 sets
Extra: Push up on kness and crunches

Friday : Arms
Barbell W Standing curls: 1 warm up  set then 3 sets
Hammer Curls sitting: 1 warm up  set then 3 sets
Sitting concentration curls: 1 warm up  set then 3 sets
Triceps kickbacks: 1 warm up  set then 3 sets
Extra: Push up on knees and crunches

HIIT Cardio ( what is HIIT Cardio ?)
warm up 5 mins >> 2-3 min streatching >>> 6 cycles of  60 sec rest / 30 sec full power / 5 mins cool off
on Elliptical or stationary bike.