7 days before you start the workout, make sure you don't do any resistance training. Try not to strain yourself and let your body be fully recovered from any previous strength training.
After each workout, you'll notice the spacing between workouts gradually increase by a day. This is because you're body, as it lifts more and your muscles get bigger, you'll need more rest time for the muscles to grow and for you to be able to get back to the next workout.
You'll be lifting 10 pounds or 10% more (whichever is higher) after each workout. So between workout A and the next workout A, you'll be going up 10 pounds.
Figuring out your starting weights
Your first workout A and workout B day will be the longest time you spend at the gym since you have to figure out your starting weights. The goal is to go up 10 pounds or 10% (whichever is higher) after each workout.
For each exercise:
Perform a set of 5 repetitions with one minute of rest in between. The cadence used here should be fast on the raising but slower (2-3 seconds) on the lowering. If you can life more after this set, increase the weight by 10 pounds or 10% (whichever is less) and do 5 repetitions again after waiting one minute.
Rinse and repeat until you complete fewer than 5 reps. After you fail to complete 5 reps, calculate 70% of your last full five rep set and THIS will be your starting weight.
Take a 3 minute rest and perform a 5/5 cadence set to failure using this weight.
Follow this for each exercise shown on the next page titled: Workout
Example: 150 lbs male doing the Close-Grip Supinated (palms facing you) Pull Down
80 lbs x 5 reps (fast on lift and 2 seconds on release)
(1 minute rest)
90 lbs x 5 reps (fast on the lift and 2 seconds on the release)
(1 minute rest)
100 lbs x 4 reps (fast on the lift and 2 seconds on the release). Failed to complete the full 5 reps so 90 pounds was the last full set. Calculate 70% of this: 0.70 * 90 = 60 pounds. You can round up or down depending on the weights supplied at your gym.
(3 minutes of rest)
60 lbs x 7 reps to failure (5 seconds on the lift and 5 seconds down)
Take a 5 minute rest, then repeat this process with the Machine Shoulder Press. Once you're finished with this workout A, record the target weights you will use for your next A.
Do the same thing for your first workout B day.
Sample Workout Plan
You'll want to create your own schedule depending on the month date your starting. Notice how after the first few workouts, rest days increase.
You're getting bigger, and the bigger you get, the more you'll lift at the gym. The more you lift, the more rest your muscles will demand in order to fully grow.