The Schedule

You'll only be training twice a week, but you have got to make those sessions count. On the way to the gym visualize yourself going through your workout. See yourself lifting more weight than you did last time. Then get in there and make it happen.

Your rep range needs to start with a warm-up of 12 reps at 50% of your 1 rep maximum. Your working sets should start at 8 reps, then pyramid down to 6, 4 and 4. A spotter needs to be available to help you on the last one or two reps of each set. That last rep should be the absolute last that you can perform.

The Program

To most effectively hit your muscles, you'll be focusing on the following compound movements: