This routine is all about cutting and toning. Day 5: Ab day is done every other workout (pair with cardio & bis, tris, chest) Week 1&2: do each exercise 2x15 reps. Go up in weight as you can, however, the first two weeks are all about high reps. Week 3&4: do each exercise 2x12 reps; the beginning of week 3, you will need to adjust your weight up to meet the drop in reps. These two weeks are still more about repetition than strength HOWEVER make sure you are feeling the burn. Week 5&6: do each exercise 3x10; this is where you are going to start focusing more on weight. Go up whenever possible, but make sure you are keeping form and following out reps to completion. Week 7&8: do each exercise 3x8; again, you are going up in weight. Really focus on strength training. Week 9&10: do each exercise 3x10; now that you’ve built strength, try using the same weight to do more reps. If you can go up in weight, by all means, go for it. Strength and toning is what we are focused on now. Week 11&12: do each exercise 3x12; just like the previous week, same weight, more reps. But if you’re getting stronger, go with your gut. Up your weight. Cardio & ab day are both interval training days. They won’t follow the rep schedule. Keep the times and the supersets the same. The idea is to be able to do more during each time frame. Really focus on your form & the idea to KEEP MOVING even if you have to modify your movements a bit. Add a cardio machine to the strength training days for a little extra fat burn. Personally, I do the stair climber on leg days (15-30 minutes depending on what my body is telling me) & a mile completion in the least time possible on either the treadmill or elliptical. HAPPY LIFTING!