Repeat the day that you found to be the hardest in the previous four days. This will change from week to week.
If for example “Day 2″ ended up being the toughest day of the week, fill up the section for “Day 5″ in your training log like this:
Repeat the program for “Day 2″ and fill the “Reps day 5*” row of the training log for that day, like this:
This is the last training day of the week. It is very important to rest on the next two days. Don’t hit the gym or at least don’t do any kind of arms and back workout.