Each strength training day usually starts with at least one warm-up excercise. For example, you will see that on Day 1 / Chest press, you have 7 sets, which you should do as follows: assume your 4 RPM for chest press is 100 lb: set 1: 50% of 100 lb: 12 reps @ 50 lb set 2: 10 reps @ 50 lb set 3: 70% of the 4RPM: 4 reps @ 70lb. set 4: 90% of the 1RPM: 1 reps @ 90 lb set 5: 4-6 reps @ 100 lb (once you can do 6 for 2 consequtive weeks, we need to increase the weights) set 6: 6-8 reps @ 90 lb set 7: 8-10 reps @ 80 lb Very important: if you have not lifted consistently weights in the last 4 months, you should instead use a routine like the following: set 1: 50% of80 lb: 12 reps @ 40 lb set 2: 10 reps @ 40 lb set 3: 4 reps @ 60lb. set 4: 8-10 reps @ 80 lb set 4: 8-10 reps @ 80 lb set 4: 8-10 reps @ 80 lb in either case, it is important to keep the 2 minutes interval between each set.