I agree with lilli's post. Do a google search for Power of Ten and SuperSlow. I'm doing lunges, squats, bench press, bicep curls, side raises, one arm rows, and deadlifts. I'm lifting weights once a week, one set of each. I'm following the SuperSlow protocol http://www.seriousexercise.com/arti...perslow_qa.html (ignore the diet part)