need advice on flexibility legiments

[shadow_gardian]

I just need some info on some of the weight lifting or flexibilty and I need to start right away as soon as possible any one got any ideas??.....

[flaming]

How many times a week training?
What are your goals?

Read some other replies.

[shadow_gardian]

oh jeez let me think. I have done about 6 months worth of bone back gut crunching execises and it has really improved my blood circulation and phisical fitness extremely high rate I am as fit as an ox with all the exercise I do i want to start a basic three round execise routine so on the treadmill for 15 minutes the execise bike for level 7-8 which is really hard pushing but i have gotten used to it and stomach crunches and weight lifting would be my three rounds take that jackie chan!!! :bang: aaarrgghhhh im a monster

[ItalianStallion]

Mate, firstly please get some full stops ;), makes it alot easier to read. If you want help on a training program, post what you currently do and hopefully people can improve it.