-workout every other day
-utilize supersets to finish each workout <45 min
-increase weight whenever possible (without altering form)

For all exercises: take 1st set four reps from failure, 2nd and 3rd set two reps from failure (the reps found in the program are more of a rough guide, pay more attention to the intensity and getting close to the recommended distance from failure on each set)
-10-15 sec rest between exercises within superset, 1 min rest after superset cycle