Sentence:  So with four complete Push-Pull Super-Sets No. 1 , four of No. 2 , four of No. 3 and four to six sets of the Incline Bench Press , you can see that Henri de Courcy has had a terrific mass building , muscle shaping , torso defining <WSD>workout</WSD> that cannot be improved upon . 
Meaning of the word marked with <WSD> tags:  the activity of exerting your muscles in various ways to keep fit