This month's Silverback training schedule will give you 7 full daysof workouts, letting YOU pickout which days you rest (I recommend taking 1-2 days of rest a week). THE SPLIT: Legs Front Delts + Chest + Triceps Back + Biceps Active Rest Day Legs Rear Delts + Chest Back + Biceps You can pick and choose your workouts from this schedule if you'd like to only train 3-5 days/week –simply add from the Explore tab, click on January’s Silverback Schedule titled: Vibrant Victory: Dominating 2024 with Silverback Swagger Included are your alternate exercises that are added to every exercise for your fitness level modifications, equipment substitutes, and/or at-home version. Be sure to pay attention to the "Set/Rep Guide" listed at the top of every exercise so you know how many sets to complete; they are as follows: -Beginner/Building Foundation-3 SETS + 10-15 REPS with little to no weight on every set -Intermediate-4 SETS + 8-12 REPS with slight increase in weights on every set -Advanced/Muscle Growth-5 SETS + 7-9 REPS with heavier weight increased on every set Example: If you are just starting out on your fitness journey, I’d recommend only completing 3 sets of the exercises (simply hit the “skip” button at the beginning of sets 4 and 5). If you don't know which set range you should be in; send Chels a message through the app chat function. BEFORE you start your training - be sure to warm-up for 4-10 minutes (recommend cycling or running in place followed by 10 air squats). AFTER you complete your workout - stretch the muscle groups or use a foam roller to roll/knead out your muscles that you worked and ripped in today's training session. Also, be sure to eat your post workout meal within 30-45 minutes that includes protein and carbohydrates. Remember to breathe and drink lots of water before, during and after your workout. Never give up on yourself no matter what you are going through. Dig deep into your inner self and fight for the life you desire.