Introduction

WARNING! 

• Don't work out alone!
• Don't do this workout if you are not experienced!
• Always consult your strength coach or similar before you try to follow any new program - not only this, but also any other Weight Training or Strength Training Program!

This is a systematic program that allows you to follow a precise program over the complete workout phase. It gives you the exact number of sets and repetitions, and hopefully answers all open questions in your workout-program. This program uses special system, which will help you to increase your strength over the complete workout phase. You might not be able to do all repetitions. Do as many repetitions as you can. When you used up all your energy, let somebody help you with exactly one repetition. Except on the last set: do as many repetitions as you can, and finish this set by doing the missing repetitions as negative repetitions. Count 4 seconds while lowering the weight. But remember: only on the last set.