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Kanader
>>128905 I realize you can't go full-on right away, but you should plan on building up to this eventually. Take it slow, because it's better to do something consistently than to go nuts and burn out.
As far as grouping, I would do your core and legs on the same day; the exercises go really well together. However, since you're doing 3 days a week, then breaking it up the way you have it is fine; but if you go for four days, then I would group it the way I said and alternate between those two.
As far as percentage of maximum, the optimum is as close to, without going over, 75% of your maximum for strength training. You should try not to do more than 12 reps in a set; with two sets. You can supplement this with endurance training, by dropping another 25% off the weight and doing sets of 25 reps, until exhaustion.
As far as cardio, you should try to aim for at least 30 minutes, and it should always take priority over strength training. Time allowing, you can do both in a day. Also, that 30 minutes doesn't have to be all at once; it can be two 15 minute sessions, or whatever, so long as you have a sufficient heart rate during that time.
Lastly, don't neglect proper stretching, before and after, as well as warm-ups and cool-downs. This will help prevent strains, and will make your workout more effective.
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