Roll the dice, the first number picks the exercise. 1 = Bench (50% body weight to start, may go up in time) 2 =Squat (50% body weight to start, may go up in time) 3 = Deadlift (50% body weight to start, may go up in time) 4 = Pushup (Body weight) 5 = Lunges (Body weight) 6 = Bent Over Row (10% of body weight to start, may go up in time) The second number picks the reps times 100. Try to reach that rep count as fast as safely possible. You will only do one exercise that day. Anything else you do is on you. If by chance you roll the same as yesterday, roll again. Do not do the same exercise consecutively.