The Workouts
GUIDELINES Week 1 &2
All exercises shoukt be practiced with one set of 8 to 12 repetitions. The style of perfi)rmance is very important. The
movement fi)r 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 pement. Kee l) the time
between exemises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete.
Perfi_rm each workout three days a week.
Leg Curl 1 8 12 50
Leg Extension 1 8 12 50
Bench Press 1 8 12 19
Lying Biceps Curl 1 8 12 45
Seated Shoulder Press 1 8-12 23
Seated Abdominal Cruilc[l 1 8-12 47
GUIDELINES Week 3&4
All exercises should be practiced with one set of 8 to 12 repetitions. The style of perfi)rmance is very important. The
movement fi)r 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 pement. Kee l) the time
between exemises to a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete.
Perfi_rm each workout three days a week.
Leg Curl 1 8-12 50
Leg Extension 1 8-12 50
Bench Press 1 8 12 19
Lying Biceps Curl 1 8 12 45
Seated Shoulder Press 1 8-12 23
Rear Deltoid Rows* 1 8-12 24
Seated Triceps Extension 1 8-12 41
Seated Abdominal CrUilC[l 1 8-12 47
GUIDELINES Week 5&6
All exercises should be practiced with one set of 8 to 12 repetitions. The style of l)erfi)rmance is very important. The
movement fi)r 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 pement. Kee l) the time
between exemises to a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete.
Perfi)rm each workout three days a week.
Leg Curl 1 8 12 50
Leg Extension 1 8 12 50
Leg Press 1 8 12 51
Bench Press 1 8-12 19
Lying Biceps Curl 1 8-12 45
Lying Shoulder Pullover 1 8-12 31
Reverse Ely 1 8-12 29
Rear Deltoid Rows* 1 8-12 24
Seated Triceps Extension 1 8 12 41
Seated Abdominal Crui'lch 1 8 12 47
'_The Upright Row exelcise was used in Dr Da[den's original study Allhough many people have used this exercise [k)[ yea[s, recent inik)m_a_ion in lhe
Physical Therapy field has caused the authors of this manual to caution against pei_/rming this exercise because of the unnatural twisting nlovement
69 created h_ the shouMer ¸joint¸ We sugges_ you substitute Rear Deltoid Ro_s _r the upright Ro_ exercise¸
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