You can work your fast-twitch (explosive power) muscle fibers and your slow-twitch (endurance power) fibers in the same workout. Split your body into two workouts skipping a day between workouts for rest and re-growth.

Day one (chest, back, triceps, biceps)

Bench press 1x15, 1x6

Flyes 1x15, 1x6

Chins 1x15, 1x6

Bent rowing 1x15, 1x6

Back extension 1x20, 1x10

Tricep press 1x15, 1x6

Barbell curl 1x15, 1x6

Hammer curl 1x18, 1x8

Day two (legs, shoulders, abs)

Leg extension 1x15, 1x6

Squat 1x20, 1x8

Leg curl 1x15, 1x6

Barbell press 1x15, 1x6

Lateral raise 1x15, 1x6

Shrug 1x18, 1x8

Crunches 1x25, 1x12

After a few minutes of warm-ups and light stretching, go right into the light set of each exercise. This set will replace any wa

rm-up sets, but make sure you use a weight which makes it difficult to complete the set. Follow with the low rep set with a weight which will allow you to reach failure around six reps or so, depending on the exercise. When you are able to do ten reps on your heavy set, raise the weight prior to your next workout. Try this system for a few weeks and see if you do not make new gains in muscle and in muscle endurance!

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