My workout today will be shoulders abdominals and Lowe legs tibial plus calves, yesterday was a not program day off but I like it because I rest a lot and have time to sleep my 8 hours remember to have a good quality sleep, that means 1 go to bed at the same time 2 stop using electronics before bed 3 do not eat huge amounts of food before bed 4 make sure you empty your bladder before go to bed 5 eat kiwi and dairy products to enhance melatonin 6 go to bed with no worry because God help us in the same proper way