This is a complete upper body, 3-day, strength training program. The goal is to add muscle with this high volume training plan. You can expect to see 8 different exercises for each training session. This push, pull, press, program focuses on the back, chest, shoulders and arms only. Day 1: Training format is 5 sets of 6 repetitions for each of the six exercises. Day 2: Training format is 4 sets of 10 repetitions for each of the seven exercises. Day 3: In this final session for the week, expect 6 sets of 6 repetitions for each of the five exercises. The weight should be heavy enough for each exercise to allow you to just be able to complete each set following your initial set, that should be a light warm-up set. Perform this routine 3x/week for 4-6 weeks. Stay Strong Together, MICHAEL WOOD, CSCS Jefit