Time and Recovery Factor: And using it for maximizing work per unit time

Upper Body
1.Bench Press - 1 x 6
2. Pulldowns - 1 x 6
3. Lateral Raises - 1 x

4. Tricep Extension - 1 x 10
5. Rush factor to Dips/Bench Press - 1 x F

6. BB Curls - 1 x 10
7. Rush Factor to Pulldowns - 1 x 10

8. Ab Crunches - 1 to 2 Sets of 10



Lower body
1. Squat - 1 x 6
2. Stiff Leg DL - 1 x 6
3. Shrugs - 1 x 10
4. Calf Raises - 1 x 10
5. Seated Calf Raises - 1 x 10

6. Leg Extension - 1 x 15
7. Rush Factor to Squat - 1 x 10

8. Leg Curls - 1 x 10
9. Rush Factor to Stiff Leg DL - 1 x 10