Perform workouts A, B, and C in sequence, resting a day between each, for four total sessions per week. That means after you complete C, restart the cycle with A again within the same week. See the train- ing schedule on the bottom of the page for a calendar of all your training days. Every workout includes training for the chest, back, shoulders, biceps and triceps. Each time you repeat a workout, add three total sets to it. Spread them out among the body parts. For instance, you can add one set to the dumbbell bench press if you feel your chest needs more work, but then you must also add a set to the high-cable rope row, and possibly the EZ-bar curl. Keep muscle balance in mind and be honest with yourself about your weak points. Do not add all three sets to one exercise. Each time you repeat the work- out, add at least one of the three sets to a different exercise. On the days in between, you may perform the cardio of your choice (but no more than two days per week of high-intensity interval training).