Page 1 Page 2 Here is an example of 1 week training program Monday: Back and HamstringPage 3 Tuesday: Chest and BicepsPage 4 Wednesday: Quads and CalvesPage 5 Friday: Back and Hamstrings Thursday: OffPage 6 Saturday: Shoulders and TricepsPage 7 Thanks for watching! see the link below for more information!MI40 Review http://www.productstand.com/home/health-fitness/mi40-review/