5 sets of each exercise. Start with 10 reps on
the first set, then 8 reps, 6 reps, 4 reps, and 2 reps - using
as much weight as you can on the last 3 sets. Rest 2 to
3 minutes between sets.
Do 1 or 2 sets of 13 to 20 reps of each
exercise. Rest 15 to 30 seconds between reps.