This is a two-day, intermediate strength training session. Perform with 2-3 days rest between workouts for best results. Add this program to another plan that you like doing that targets the rest of your body. There are also other 5x5 programs like this that you can check out. Day 1: Begin with a few warm-up movements. Then dive into three back exercises followed by two arm exercises. All follow a 5x5 training format. The weight should be just heavy enough to complete 5 repetitions not 6 or 8. Workout time: about 55-minutes. Day 2: Following three warm-up exercises you'll work the back and arms again. This time around though, some of the exercises will be different. You will follow a 5x5 format again. Workout time: 65-minutes. Each training session will get you 25-30 sets/body part. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit