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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 Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Sets
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
Exercise
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
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
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
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
* 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.
The Workouts