è copiata dalle skede di bill pearl con la differenza che bill le fa eseguire con 2 allenamenti per gruppo alla settimana e che lì viene messa qualche tecnica di intensità...
esempio

Workout A
Exercise Sets Reps
1) Over-a-Bench Alternate Twisting Sit-Up - Upper Abdominals and Obliques 1 25-50
2) Lying Leg Crossover - Hips and Obliques 1 25-50
3) Flat Bench Weighted Leg Raise - Lower Abdominals 1 15-25
Superset next two exercises
4A) Wide-Grip Barbell Bench Press - Outer Pectorals 4-5 10,8,8,6,10
4B) Seated Back-Supported Side Lateral Raises - Front and Outer Deltoids 4-5 10,8,8,6,10
Superset next two exercises
5A) Close-Grip Straight-Arm Barbell Pullover Across Bench - Upper Pectorals and Rib Cage 4-5 10,8,8,6,10
5B) Seated Barbell Press Behind Neck - Front and Outer Deltoids 4-5 10,8,8,6,10
Superset next two exercises
6A) Medium-Grip Push-Up Between Stools - Upper and Outer Pectorals 4-5 10,8,8,6,10
6B) Standing Low-Pulley Upright Row - Front Deltoids and Trapezius 4-5 10,8,8,6,10
Superset next two exercises
7A) Bent-Over Wide-Grip Barbell Rowing - Upper Back and Lats 4-5 10,8,8,6,10
7B) Machine Shoulder Shrug - Trapezius 4-5 15
Superset next two exercises
8A) Lying High-Bench Dumbbell Lat Pull-Up - Back 4-5 10,8,8,6,10
8B) Standing Bent-Over One-Arm Lat Pull-In On Low-Pulley - Lower Lats 4-5 10,8,8,6,10
9) Standing Toe Raise on Power Rack - Main Calf Muscles 4-5 20-25
10) Seated Buddy-System Neck Resistance - Front, Side and Rear Neck Muscles 2 25

Workout B
Exercise Sets Reps
1) Over-a-Bench Alternate Twisting Sit-Up - Upper Abdominals and Obliques 1 25-50
2) Lying Leg Crossover - Hips and Obliques 1 25-50
3) Flat Bench Weighted Leg Raise - Lower Abdominals 1 15-25
Superset next two exercises
4A) Decline Close-Grip Barbell Triceps Curl - Triceps 4-5 10,8,8,6,10
4B) Lying High Bench Close-Grip Barbell Curl - Outer and Lower Biceps 4-5 10,8,8,6,10
Superset next two exercises
5A) Seated Incline Dumbbell Triceps Curl - Triceps 4-5 10,8,8,6,10
5B) Seated Incline Dumbbell Curl - Biceps 4-5 10,8,8,6,10
Superset next two exercises
6A) Reverse Grip Dip - Lower Pectorals and Triceps 4-5 10-15
6B) Standing Low-Pulley Bar Curl - Biceps 4-5 10,8,8,6,10
Superset next two exercises
7A) Flat-Footed Medium Stance Barbell Squat to a Bench - Inner Thighs 4-5 10,8,8,6,10
7B) Thigh Biceps Curl on Leg Extension Machine - Hamstrings 4-5 10,8,8,6,10
Superset next two exercises
8A) Medium-Stance Leg Press on Wall Type Leg Press Machine - Upper Thighs 4-5 10,8,8,6,10
8B) Thigh Biceps Curl on Leg Extension Machine - Hamstrings 4-5 10,8,8,6,10
9) Standing Toe Raise on a Hack Machine - Main Calf Muscles 4-5 20-25
10) Low-Pulley Palms-Up Wrist Curl - Inside Forearms 5 20-25