For gaining muscle you want to do heavy resistance training exercises, 5 sets of 5 reps that target that muscle group, and you want to rest for long periods in between workouts. Work that muscle group no more than twice a week, with 72 hours rest in between workouts. Muscles don't grow until they start resting after the workout.
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I think is good with 5 days exercise and 2 days rest , better not in a row . If you want my opinion , I would say that its better not to get too muscular , I just don't like it so much on women , but if you like it go on and do as you wish :)
stair master gets your cardio in but also works the legs and the butt muscles...two/three days a week
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Yeah the other guys are right. You don't need to cardio unless you want to lose additional fat. And you should workout your legs no more than twice a week with at least a 3 day break in between. But if you really do workout legs for 2 hours then I would even recommend only working out legs once a week. And if you're not getting the results you want then its probably the diet.
skip the cardio and the plyos just do free weights or resistance band workout's every other day.
bike! and run
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