Our expert says:
Well, we have a range of programmes on the site at this URL: http://www.health24.com/fitness/Programmes/16-1347.asp
It's really hard to know because so much depends on the individual, their age, their training history, their specific goals (build and tone muscle is a very broad one), so it's difficult to be more prescriptive. Honestly, your best bet is to get into the gym, have yourself assessed and take on board what those instructors have to say - not necessarily to the letter, but as a start point.
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