Customised Workout Rutine

Certainly, Steve! It's great that you've provided so much information. Here's a personalized workout routine for you, focusing on muscle gain with a mix of strength training and cardio. Remember to consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any concerns. Workout Plan: Day 1: Full-Body Strength Training Warm-up: 5-10 minutes of light cardio (e.g., treadmill or cycling) Dynamic stretches (arm circles, leg swings, etc.) Strength Training: Squats: 3 sets of 8-10 reps Bench Press: 3 sets of 8-10 reps Bent-over Rows: 3 sets of 10 reps Overhead Press: 3 sets of 10 reps Deadlifts: 3 sets of 8-10 reps Accessory Work: Lunges: 3 sets of 12 reps per leg Bicep Curls: 3 sets of 12 reps Tricep Dips: 3 sets of 12 reps Cardio Finisher: 15-20 minutes of high-intensity interval training (HIIT) on a cardio machine (e.g., sprint intervals on the treadmill) Day 2: Active Recovery or Light Cardio Light cardio (30 minutes of brisk walking, cycling, or swimming) Stretching or yoga to aid recovery Day 3: Cardio and Core Warm-up: 5-10 minutes of light cardio Core activation exercises (planks, Russian twists, leg raises) Cardio: 30-40 minutes of moderate-intensity cardio (running, cycling, elliptical) Core Work: Planks: 3 sets, hold for 30-60 seconds Russian Twists: 3 sets of 20 reps (10 each side) Hanging Leg Raises: 3 sets of 12 reps Day 4: Rest or Active Recovery Allow your body to recover. Light activities like walking or gentle yoga can be beneficial. Day 5: Upper Body Strength Training Warm-up: 5-10 minutes of light cardio Dynamic stretches Strength Training: Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps Dumbbell Rows: 3 sets of 10 reps per arm Push-ups or Chest Fly: 3 sets of 12 reps Dumbbell Shoulder Press: 3 sets of 10 reps Tricep Pushdowns: 3 sets of 12 reps Accessory Work: Hammer Curls: 3 sets of 12 reps Face Pulls: 3 sets of 15 reps Cardio Finisher: 15-20 minutes of HIIT or steady-state cardio Day 6: Lower Body Strength Training Warm-up: 5-10 minutes of light cardio Dynamic stretches Strength Training: Front Squats: 3 sets of 8-10 reps Romanian Deadlifts: 3 sets of 10 reps Leg Press: 3 sets of 12 reps Leg Curls: 3 sets of 12 reps Accessory Work: Calf Raises: 3 sets of 15 reps Walking Lunges: 3 sets of 20 steps (10 each leg) Cardio Finisher: 15-20 minutes of HIIT or steady-state cardio Day 7: Rest Full rest day or engage in light activities for active recovery. Remember to gradually increase the weights and intensity over time as your strength and endurance improve. Stay hydrated, get enough sleep, and listen to your body. Adjust the workout plan based on your progress and preferences. If you ever experience pain or discomfort beyond normal muscle soreness, consult with a fitness professional or healthcare provider.