Do exercises 6 and 7 as a super set, alternating between 5 reps of each move the entire time. Rest briefly; then do moves 9 and 8 as a second super set. Rest as needed between sets to maintain good form, and use challenging weights. Follow the week-by-week schedule for a training time breakdown.
Use lighter weights than youdidadayearlier.Do exercise 9 first; then do move 7, using only your body weight. Finish with moves 6 and 8. Follow the week-by week a sets and-reps breakdown. Do all sets for one exercise before continuing to the next. Rest 30 seconds between sets.