This routine focus on body fat loss but also build some muscle. The emphasys given on this routine is in abs, best for people that have most their body fat in abs area and around. The routine works big to small muscle group for instance: Monday: Chest (big muscle group) Tuesday: Shoulders + Traps (small muscle group) Wednesday: Legs (big muscle group) Thursday: Arms (small muscle groups) Friday: Back (big muscle group) Every day contain cardio in the beginning and abs + cardio at the end. Since we don't focus on muscle gain (not that it wont happen) this routine have too much cardio inside because we need to have very good blood circulation. A Fixed 12 reps 3 set is set in between exercises for muscle gain. This can be replaced with 8 reps and 4 sets or with pyramid style for instance start with 15 reps then increase weight and decrease reps so you do 15 then 12 then 10 then 8 (4 sets) or 12 - 8 - 6 (3 reps) if you put much more weight. The focus on this routine is not muscle gain so no need for too much weight.