Workout B: MEDIUM: 10-12 reps: 35 reps each in total: 60 seconds rest
(I aimed for approx sets of 12, 12, 11 reps)
EX1. Underhand grip lat pull down
EX2. dumbell standing, palms facing each other shoulder press
EX3. Deadlift
Workout C: LIGHT: 20-22 reps: 50 reps each in total: 90 seconds rest
(I aimed for approx sets of 20, 20, 10 reps)
EX1. Cable standing low-pulley row with rope attachment
EX2. Push ups
EX3. Ass to the floor squats (I only used 20Kg in total)
I Tried to increase the weight a little each week.
The book has nice photos and instructions.