You get longer recovery on the two-day a week training routine. It is suitable for people with very little time. However, you still need to train hard and intense for it to work.
After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.
Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.
|Standing Calf Raise||1-3||10-12|
|Close Grip Bench Press||1-3||10-12|
|Wide Grip Lat Pulldown||1-3||10-12|