This is a 3-day Elite program that follows a Push/Pull/Leg workout. After 2-4 weeks (depending on your ability) you can try to progress to performing these workouts twice each week. Day 1: Push Workout Begin with 5 dynamic stretch moves followed by exercises for the chest, shoulders and triceps. Day 2: Pull Workout Begin with 3 dynamic stretch moves followed by exercises that target the back and biceps. Day 3: Leg Workout Begin with 3 dynamic stretch moves followed by 4 leg exercises. The leg extension/curl is performed as supersets. Stay Strong, Michael Wood, CSCS Jefit Team member