Mike Mentzer's training principles often involve high-intensity, low-volume workouts. Here's a simple workout routine for you using the Bells of Steel cable tower: Note that the reps for this training protocol are 2-2-4. 2 second concentric, 2 second pause, 2 second eccentric. These exercises will be 1-2 sets done to failure within a 6-8 rep range. If you do manage to break 12 reps, increase the weight by 10% and go back to 6 reps. Remember to warm up before each session and cool down afterward. Adjust the weight to ensure you reach muscle failure within the specified rep range. Rest 1-2 minutes between sets and 2-3 minutes between exercises. Listen to your body, and progress gradually by increasing the resistance as you get stronger.