Program length: 6 weeks, 4 workouts per week
Equipment needed: Dumbbells, barbells, and weight machines.
 
For weight selection per exercise, choose a weight that you can safely complete all reps without going to failure.
You will likely need to increase resistance as the program progresses.
be on the lookout for supersets (taking two exercises and doing them back-to-back before rest and moving on to the next set). They are mixed into each workout for increased intensity and efficiency.
Please use 2-4 minutes of rest in between sets.
suggest this training program be performed at a fitness facility.