Do Mondays, Wednesdays and Fridays.. Coz I'm under 16 (3 months to go!!) I can't do free weights but can still do some machine weights.. Been doing this for a few months and my arms are strong and muscly and starting to get a six pack now.. I do one day upper body, one day lower and the last a cardio day, yeah it's taken longer to get these results but I like my regime :3