A winning formula:  In most cases the formula for designing a successful training program is basically as follows: 1.
 General warm-up:  Get going with light physical activity such as walking or using a cardio-rowing machine.
2.
 SMFR:  Massage away the "knots" in your tightened muscles.
3.
 Stretch:  Release any left over tension after the SMFR.
4.
 Core:  All movement starts at your core, and so should your workout! 5.
 Big to Small:  Start out by training your larger muscles groups (back, chest, and legs).
 Then move to your smaller muscles.
6.
 Cardio:  Once your resistance training is complete, unleash any and all of your left-over energy on the treadmill, basketball court, or any other cardio activity of your choice! 7.
 Cool-down:  Don't ever forget this! Finish with some light activity or stretching just like at the start of your workout.
Reps and Sets:  In general, while it is extremely important to give equal attention to all areas of your body, more time should be spent training large muscle groups rather than smaller ones.
 For this reason you'll notice in the chart above, that while the number of planned sets are the same, more repetitions of been planned for the larger muscle groups.
Circuit Training:  Circuit training programs should follow the same formula for success, except that each exercise should only be performed for one set.
 Then once each exercise has been completed, simply return to the first exercise and repeat the circuit a second, and possibly even a third time! Interval Training:  Interval training should also follow the same basic formula except, a brief cardiorespiratory set should be inserted between every two or three exercises.