Yakha isimiso sokuzivocavoca esivamile sokucindezela nokudonsa imilenze engingasenza izikhathi eziyisithupha ngesonto.
Usuku 1 (cindezela): 5x5 Bench Press 3x8 Ukuthambekela Bench Press 3x8 Umshini Wokucindezela Ophezulu 3x8-12 Ama-Triceps Ukudonsa phansi I-3x8-12 Triceps Extension superset ene-3x8-12 Ukuphakama Kwe-Lateral  Usuku 2 (ukudonsa): 1x5 Ukuphakamisa Okufile 3x8 Lat Ukudonsa phansi 3x8 Ulayini Wokuhlala 3x12-15 Ukudonsa Ubuso 4x8-12 Ukuthambekela kwe-Curl 4x8-12 I-Hammer Curl  Usuku 3 (imilenze): 2x5 Ukuhlala phansi 3x8 Ukuphakamisa Okufile KwaseRomania 3x8 Ukucindezela Umlenze 3x8-12 Ukuhlala Emlenzeni 3x8-12 Ukuphakamisa Ithole Elime  Usuku 4: (cindezela) 5x5 Umshini Wokucindezela Ophezulu 3x8 Ukuthambekela Bench Press 3x8 Bench Press 3x8-12 Ama-Triceps Ukudonsa phansi I-3x8-12 Triceps Extension superset ene-3x8-12 Ukuphakama Kwe-Lateral  Usuku 5 (ukudonsa): 5x5 Ukugoba Emgqeni 3x8 Lat Ukudonsa phansi 3x8 Ulayini Wokuhlala 3x12-15 Ukudonsa Ubuso 4x8-12 Ukuthambekela kwe-Curl 4x8-12 I-Hammer Curl  Usuku 6 (imilenze): 2x5 Ukuhlala phansi 3x8 Ukuphakamisa Okufile KwaseRomania 3x8 Ukucindezela Umlenze 3x8-12 Ukuhlala Emlenzeni 3x8-12 Ukuphakamisa Ithole Elime