This program offers three 60-minute training sessions that will target your entire body. On day one, you'll train your back, biceps and forearms. Rest 24-48 hours and then work your chest, shoulders and triceps. Once again rest 1-2 days. The final session of the week targets the legs and core. All exercises are performed with a pair or a single dumbbell. Each session is about an hour long. Get plenty of sleep and eat a high protein diet. If you have been training for more than a year - you can progress this routine by transitioning to a more aggressive strength training training program. Attempt this only after a month of training, following this program outlined here. After 4-weeks, progress to training three days in a row - take the fourth day off - and repeat three additional workouts again on successive days. The goal is to transition from 3 to 6 sessions a week after a month on this plan - only - if you have a solid base (1-year of training experience). This is only an option. Staying Strong Together, MICHAEL WOOD, CSCS Jefit