This is phase 1 of my 12 week Transformer fitness routine, weeks one through four. It is a beginner routine that is designed to gain muscle and trim a little fat in the process. This 4 day a week routine consists of chest, shoulders, triceps, biceps, back, upper legs, lower legs, abs, and cardio. 3 days of strength training/1 day of cardio training Strength training days start out with 10 minutes of warmup cardio. No reason to go all out. This is just to get the blood moving, the joints oiled, and the muscles warm. During the 12 minute rest period after the warmup, stretch for 8-10 minutes. Stretch each muscle group and then head straight into strength training. The cardio day consists of three exercises: stationary bike, Arc Trainer, and treadmill running. The Arc Trainer burns more calories than any machine we've found, so it's the bulk of the cardio day. Warm up for 15 minutes on the bike and then stretch for 8-10 minutes. Spend 30 - 60 minutes on the Arc Trainer, followed by 3 minute cool down, and a 5-10 minute session on the treadmill. After training is complete, stretch for 8-10 minutes. Stretch each muscle group thoroughly before ending your workout. ***Complete this 4 week phase before moving on to phase 2 of our Transformer fitness routine.*** This program was developed by Ken Whittaker, 'kenrwhittaker' on Jefit.com.