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Those who are directly trying to jump to this, please be forewarned of gym pains and if you do not go back to the gym after the first day, we will know why. Read up the Beginner's details

Continue the stretches and cardio (or increase it as per your body requirement). You can make the workout more challenging by adding variations to the regular workout such as follows:

1.Super Sets - A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

2.Super Sets part 2 – a super set can also be performed by limiting the movement and separating it to focus on a particular part of the muscle. For example, while doing curls, perform one set of curl with the movement from starting position till midway, follow it without a break with a set from midway to the finishing pose and follow it up without a break with a set of the complete movement.

3.Drop Sets – In bodybuilding and weight training, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.

Good Luck!