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THE WORKOUTS
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.
* The Upright Row exercise was used in Dr. Darden’s original study. Although many
people have used this exercise for years, recent information in the Physical
Therapy field has caused the authors of this manual to caution against performing
this exercise because of the unnatural twisting movement created in the shoulder
joint. We suggest you substitute Rear Deltoid Rows for the Upright Row exercise.
Week 1 & 2 Exercise Sets Reps
Leg Curl 1 8-12
Leg Extension 1 8-12
Bench Press 1 8-12
Lying Biceps Curl 1 8-12
Seated Shoulder Press 1 8-12
Seated Abdominal Crunch 1 8-12
Week 3 & 4 Exercise Sets Reps
Leg Curl 1 8-12
Leg Extension 1 8-12
Bench Press 1 8-12
Lying Biceps Curl 1 8-12
Seated Shoulder Press 1 8-12
Rear Deltoid Rows* 1 8-12
Seated Triceps Extension 1 8-12
Seated Abdominal Crunch 1 8-12
Week 5 & 6 Exercise Sets Reps
Leg Curl 1 8-12
Leg Extension 1 8-12
Leg Press 1 8-12
Bench Press 1 8-12
Lying Biceps Curl 1 8-12
Lying Shoulder Pullover 1 8-12
Reverse Fly 1 8-12
Rear Deltoid Rows* 1 8-12
Seated Triceps Extension 1 8-12
Seated Abdominal Crunch 1 8-12
Owner’s Manual
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Owner’s Manual
55