General Adaptation Phase
Frequency: 2-3 times per week.
Sets: 2 to 5 ideally, with 3 working sets.
Repetitions: 15-25
Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. between circuits.
Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest.

NOTES:
A. Warm up: First warm up with 5 to 10 min on spin bike or tread mill, then do the 3 warm up exercises. This combination should give you a general warm up. THEN, you MAY need one or two light sets in your first circuit to get a specific warm up. This is particularly true of dead lifts – it generally takes a few sets to be ready to do a working set.
B. Working set: In general, the goal of a working set is to use enough weight such that you reach failure within the intended range of repetitions. So if your goal is 6-10 reps, and you can do 12 then you need to increase the load on the next set. Conversely, if you can only do 5 you need to decrease the load.
C. Progression: As you progress through a phase, begin with a weight that allows you to perform reps at the higher end of the range. As the phase goes on, increase the weight such that you fatigue in the lower end of the ranges. It is OK to change the weight between sets in any given workout. Also note, one can use this same method of “progression” with in a single workout – especially in the beginning of a new stage. In the first working set, select a weight that might cause fatigue near the top end of the range of repetitions. Add weight on each set such that you can accomplish fewer repetitions yet remain inside the target range. This conservative approach help prevent injury.
D. The End – One might thing about it like this: over the next 12 to 16 weeks, I am preparing myself to do 3 or 4 workouts during, in a two week window, each of those I will do 3 max strength sets where I lift as much weight as possible for 6-10 reps. THREE QUALITY working sets where I give it 110% and work to exhaustion within the 6-10 reps!

Good luck!

Front Lunge - warm up exercise #1a
3-way lunge: Strong straight back/proud posture, weight focused through the HEEL of the front foot, front knee lines up over middle of front foot, dont let knee of front leg be driven forward of toes, on side lunge, keep trailing leg straight.

Lunge to side - warm up exercise #1b
3-way lunge: Strong straight back/proud posture, weight focused through the HEEL of the front foot, front knee lines up over middle of front foot, dont let knee of front leg be driven forward of toes, on side lunge, keep trailing leg straight.

Step to the rear - warm up exercise #1c
3-way lunge: Strong straight back/proud posture, weight focused through the HEEL of the front foot, front knee lines up over middle of front foot, don't let knee of front leg be driven forward of toes, on side lunge, keep trailing leg straight.

Squat Row - warm up exercise #2
Squat Rows: Strong, straight back, weight in the heels, feet hip to shoulder width, keep knees over the middle of feet, keep neutral leg alignment (don't let knee dive in or bow out), keep shoulder back, dont round back.

Macarena's - warm up exercise #3
Macarena's: keep a strong, straight plank position. Increase difficulty by increasing speed.

Circuit #1, Exercise #1: Dead lifts, from side view
Dead lifts: Strong, straight back, weight in the heels, butt out, feet hip to shoulder width, keep knees over the middle of feet, keep neutral leg alignment (don't let knee dive in or bow out), keep shoulder back, don't round back. A very large part of this exercise works the muscles of the back. One must ACTIVELY engage the muscles for the back (extend) to prevent the back from rounding (flexing). It may feel as if you are arching your back.

Circuit #1, Exercise #1: Dead Lifts
Dead lifts: Strong, straight back, weight in the heels, butt out, feet hip to shoulder width, keep knees over the middle of feet, keep neutral leg alignment (don't let knee dive in or bow out), keep shoulder back, dont round back. A very large part of this exercise works the muscles of the back. One must ACTIVELY engage the muscles for the back (extend) to prevent the back from rounding (flexing). It may feel as if you are arching your back.

Circuit #1, Exercise #2: Push ups
Push-Ups: Elbows wide, strong straight plank position, get deep, put hands on a bench to make them easier, put feet on bench or ball to make them harder, last resort to make them really easy is to have knees on ground rather than toes.

Circuit #1, Exercise #3: Lat Pull Down
Lat-Pulls: Straight back, keep chest up and out near bottom of range (dont round forward).

Circuit #2, Exercise #1: Bulgarian Lunges
One Legged Squats/Bulgarian Lunges: Same strong form from squat and lunge, focus weight (effort) through the heal of the front foot, keep weight light on the toes of the back foot.

Circuit #2, Exercise #3: DB Press
Incline Dumb-Bell Press: arch between hips and should blades, shoulder blades retracted throughout, hands always directly over the elbows, move in a smooth, slightly arcing pattern, lower until upper arms are horizontal.

Circuit #2, Exercise #2: Cable Crosses
Reverse Cable Cross: Arms straight, chest up.

Circuit #2, Exercise #4: W's
W's: : Arms bent throughout, chest up, at top of motion, upper arm nearly horizontal.