Marvin Eder Power Training Workout Squats Bench Press Rows Overhead Press Pulldowns (or chins) Dumbbell

ell Curls 100 sit ups or leg raises. Perform the following exercises 3 times per week on nonconsecutive days. (ie: Monday, Wed, Friday) Sets & Reps: Weeks 1 and 2: 3 sets of 8 reps for each exercise before moving to the next exercise. Weeks 3 and 4: Increase the weights and do 4 sets of 6. Week 5: Drop the poundage a bit and do 3 sets of 10. Do not approach failure on any rep during this week. Weeks 6-10: Increase the weights and do 5 sets of 5 for each exercise. Week 11: Drop the poundage and do 3 sets of 10. Do not approach failure on any rep during this week. Weeks 12-16: Increase the weight and do 3 sets of 3 for each exercise, then decrease the weight and do 3 more sets of 8 reps of each exercise. So you would start off with 3 sets of 3 reps on the squats, then decrease the weight and do 3 sets of 8 reps in the squat. Then repeat the set and rep scheme with all other exercises.