You can give this novice routine a try only if you have at least 10 – 12 weeks experience with weights under your belt.
How often you should do it: 3 times per week
Duration of a session: 1 – 1.15 hour
What weights to use: Last rep should feel difficult but don’t go to failure. If it gets too easy increase the weights.
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Exercise
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Sets x Reps
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3 x 10 – 25
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3 x 10 – 25
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3 x 8 – 12
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3 x 8 – 12
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2 x 8 – 12
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3 x 8 – 12
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3 x 8 – 12
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2 x 8 – 12
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3 x 8 – 12
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3 x 8 – 12
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2 x 8 – 12
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3 x 8 – 12
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2 x 8 – 12
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2 x 8 – 12
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3 x 8 – 12
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2 x 8 – 12
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3 x 8 – 12
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2 x 8 – 12
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