Be
sure to warm up sufficiently prior to performing the
following sets and repetitions. The warm-up is done not
to tire muscles, but rather to prepare them for your
top sets of that day.
Weeks
1 – 2 Conditioning Phase
Perform each recommended exercise for each specified day and body-part
for:
2 sets of 20 repetitions
Slightly increase the weight from week to week
Week 3 – 5 Strength Phase
Perform each recommended exercise for each specified day and body-part
for:
2 sets of 15 repetitions
Slightly increase the weight from week to week
Week 6 - 8 Peaking Phase
Perform each recommended exercise for each specified day and body-part
for:
2 sets of 10 repetitions
Slightly increase the weight from week to week
Week 9
Take an optional week off to rest your body if desired or just jump
right back to week one’s rep and set schedule and increase
the weights slightly more than last time! You are making exceptional
progress!
