In section A , there are two physical therapy exercise / movement for each Day . Rest for 2 minutes after each movement . This is so that you can still lift a heavy burden on the next set . So , even feels old in the beginning , do not cut a break because then , you might not be able to survive for 8 sets .

For part A , use the same load for each set ( 8 sets ) . So , you should feel light on the early sets before getting heavy when approaching 8 sets . Select the load can roughly as much as you lift 8 reps , so it can hang on for 8 sets of 2-3 reps . If you have the first pick of the maximum load ( load that can only be raised as much as 3 reps ) , you will not be able to survive for 8 sets .

You will only add to the burden on the A following you able to complete 3 sets of 8 reps for . So , if you are just able to complete 4 sets of 3 reps and 4 sets of 2 reps rest , use the same load for the next time you do the same Day . Additions to the load is 5 kg and 2.5 kg B Day to Day A and Day C.

Once you have completed part A ( 8 sets for motion A1 and A2) , rest for 5 minutes . It is intended to restore your strength as much as possible so that you can do part B to 100 % . For part B , use the same weight for all sets ( 3 sets ) . You can start with a load that can be lifted about 10 reps .

Increased load on part B should only be done after you able to complete 8 reps for each set . However , in contrast to section A , increase your load slowly according to the estimates themselves . If you can not maintain a minimum of 6 reps for each set , meaning it is too drastic increase in the burden , reduce the load .

To transition to the C , not a long -needed break . Once the load is ready , you can directly start the section C. for part C , use the maximum load of the first set . so I have to work the way Hepburn Method