Week	Set 1	Set 2	Set 3	Set 4	Set 5	Total
1	6	5	5	4	3	23
2	7	6	5	4	4	26
3	8	6	5	5	4	28
4	8	7	5	5	5	30
5	9	7	6	5	5	32
6	10	7	6	6	5	34
7	10	8	6	6	6	36
8	11	8	7	6	6	38
9	12	8	7	7	6	40
10	12	9	7	7	7	42
11	13	9	8	7	7	44
12	14	9	8	8	7	46
13	14	10	8	8	8	48
14	15	10	9	8	8	50
15	16	10	9	9	8	52
16	16	11	9	9	9	54
17	17	11	10	9	9	56
18	18	11	10	10	9	58
19	18	12	10	10	10	60
20	19	12	11	10	10	62
21	20	12	11	11	10	64
22	20	13	11	11	11	66
23	21	13	12	11	11	68
24	22	13	12	12	11	70
25	22	14	12	12	12	72
26	23	14	13	12	12	74
27	24	14	13	13	12	76
28	24	15	13	13	13	78
29	25	15	14	13	13	80
30	26	15	14	14	13	82
31	26	16	14	14	14	84
32	27	16	15	14	14	86
33	28	16	15	15	14	88
34	28	17	15	15	15	90
35	29	17	16	15	15	92
36	30	17	16	16	15	94
37	30	18	16	16	16	96
38	31	18	17	16	16	98

for six days of the week, do the exercise designated for the week, taking a minute to two-minute break between each set

rest on the seventh day

based off http://webpages.charter.net/bert/reconron.html