Make sure you get a good 10 minute warm up in, stretching, and/or core work. After that warm up circuit, make sure to do one warm up set with the bar or dumbbell of the selected exercise. Focus on form and technique, get your body ready for what is ahead!

• There is NO CHIT CHATTING while you workout! By taking too long of breaks you allow your muscles to recover too much.  The HARDER you work the FASTER you make PROGRESS!
   
• REST: Your rest duration should be kept to 1-1 1/2 minutes in between sets.
   
• WEIGHT: It is recommended to choose a weight that is challenging for you! The weight should be moderately challenging at the start of the set and become more challenging as you get to the last 3-5 reps. If you can do the whole 12-15 reps without struggle then the weight is TOO LIGHT!