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17
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.
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Leg Curl
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Leg Curl
Leg Extension
Leg Press
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Reverse Fly
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
The Workouts
* 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.