Myke Gray is one of Britain's leading personal trainers, whose qualifications include: Premier Master Diploma in Personal Training; Premier Advanced Personal Trainer; CHEK Level 1 Exercise Coach; CHEK Level 2 Holistic Life Coach and Premier Nutritional Advisor.
| Exercise | the exercise you are to perform |
| Reps | how many repetitions you are to perform of each exercise |
| Intensity | how much weight you are to use for the exercise |
| Sets | how many sets you are to perform in your workout |
| Time under tension | how much time each repetition should take This tells you how long in seconds each part of the exercise should take: For example 1-1-1 shows that the contraction takes 1 second, you hold the contraction for 1 second, and the release is for 1 second |
| Rest | how much rest you should take in-between sets < Less than > Up to |
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Pull ups | 10-12 | Body weight | 3-4 | 1-0-1 | >30 |
| Bent Over row | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Seated row | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Bar Bell Chest Press | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Dumb bell Incline Chest Press | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Dumb bell Lying Pull over | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Squats | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Static Lunge | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Dead Lift | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Arnold Press | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Reverse Dumb Bell Fly | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Lateral Shoulder raise | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Straight arm shoulder raise | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Tricep Dips | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Dumb bell overhead Tricep Extension | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Overhand cable Tricep extension | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| E-zee bar Bicep curl | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Single arm preacher curl | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Incline bicep curl | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
| Exercise | Reps | Intensity | Sets | Time under Tension | Rest |
| Low ab No 2 | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Crunches Feet in the air | 10-12 | * | 3-4 | 1/1/01 | >30 |
| Cable Rope Crunch | 10-12 | * | 3-4 | 1/1/01 | >30 |
* A weight that you can perform the suggested number of reps with good form
ABDOMINALS
ANKLES
BACK
BICEPS
CHEST
LEGS
LUNGE MATRIX
PUSH UPS
SHOULDERS
SHRUGS
TRICEPS
WRISTS