The exercises should be performed for one set each and no more. The objective is to fail, to reach the point where you can no longer move the weight, at seven or more repetitions at a 5/5 cadence (five seconds up and five seconds down). The leg press is to be performed for 10 or more repetitions at the same cadence. The only exceptions to the cadence rule are the abdominal exercises and kettlebell swing, which are described in earlier chapters.
WORKOUT A: THE MACHINE OPTION 1. Close-grip supinated17 (palms facing you) pull-down × 7 reps (5/5 count) 2. Machine shoulder press × 7 reps (5/5 count) (Optional: Abdominal exercises from “Six-Minute Abs”)
It is critical to record seating settings on all machine exercises.
WORKOUT B: THE MACHINE OPTION 1. Slight incline/decline bench press × 7 (5/5 count) 2. Leg press × 10 (5/5 count) (Optional: Kettlebell or T-bar swings from “Building the Perfect Posterior” × 50) 3. Stationary bike × 3 minutes at 85+ rpm (to minimize subsequent leg soreness)