Note: This is a three-day-per week full body layout, but the basic idea can be applied to, well, you know the drill by now I am sure. As always, choose starting weights conservatively and build from there. Or, go all out for one workout and say the whole thing sucks.
Begin the selected exercise with a weight that you can perform for a triple. Upon completion of the 3rd rep return the weight to the floor or rack. Take 10 deep breaths and do another set of 3. Take another 10 deep breaths and finish off with a final triple.
Increase the poundage, however slight, so that you can accomplish 3 sets of doubles, taking 10 deep breaths between each set.
Conclude the exercise by increasing the poundage and performing 6 singles, again taking 10 deep breaths between each single.
Here is an example:
High Bar Oly Squat - 3 x 3, 3 x 2, 6 x 1.
Low Incline Bench Press - same as above.
Close Grip Bentover BB Row - same.
Overhead Press - same.
Barbell Curl - same.
Lying EZ Bar French Press - same.
Just an example . . . you will be able to make your own, according to what your needs and abilities are.
Enjoy Your Lifting!
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