All gym sessions should start with a cardio warm-up of some sort to get the blood flowing, muscles loosened up, and body generally ready to go. Keep the intensity low and don't get tired on this warm-up. Then move on to your weight training session, and on alternating days do the exercises in Group 1 and Group 2. After the weight training, do a longer cardio session to target cardio-fitness and to move blood through your recently broken down muscles. Stretching after a workout is always a good idea. Stretching the muscle groups that you just got done working on and additionally antagonist muscle groups can help prevent soreness in the following days. I have read and been told repeatedly that stretching prior to warming up and getting your blood