Diligently for 8 weeks:
Monday - Back (in straight sets)
pull downs 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
bent row 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
Tuesday - Shoulders (in straight sets)
OH press 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
SLR 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
Wednesday - Legs/Chest/Abs
back squats 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
wt lunges 3 sets 10-12 reps ea. 2-0-2-0 speed 30-90 sec rest
bench press 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
incl fly 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
situps 3 sets 50 reps 1-0-1-0 speed 30-90 sec rest
back ext 3 sets 50 reps 1-0-1-0 speed 30 sec rest
Thursday - Biceps (in straight sets)
BB biceps curls 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
incl seated curls 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
Friday - Triceps
OH triceps ext 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
band press downs 3 sets 10-12 reps 2-0-2-0 speed 30-90 sec rest
Saturday - Off
Sunday - Off