3 Workouts per week on non-consecutive days. The first work out is your heavy workout. The second work out is your medium workout, use 10% less weight for your work sets. The final workout for the week is your light workout, use 20% less weight. Do a light warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. Run this program on a five week cycle as follows: 1st week do all 4 sets - 8 reps. 2nd week do all 4 sets - 9 reps. 3rd week do all 4 sets - 10 reps. 4th week do all 4 sets - 11 reps. 5th week do all 4 sets - 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets. You shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non-weight training days.