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54
GUIDELINES Week 1&2
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important.
The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep
the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5
percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more
than 30 minutes to complete. Perform each workout three days a week.
GUIDELINES Week 3&4
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important.
The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep
the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5
percent. Keep the time between exercises to a minimum, no longer than 45 seconds. No workout should take more
than 30 minutes to complete. Perform each workout three days a week.
GUIDELINES Week 5&6
All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important.
The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep
the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5
percent. Keep the time between exercises to a minimum, no longer than 30 seconds. No workout should take more
than 30 minutes to complete. Perform each workout three days a week.
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Rear Deltoid Rows
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Leg Curl
Leg Extension
Leg Press
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Reverse Fly
Rear Deltoid Rows
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
The Workouts
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