I did rocked this exercise out for the entire month of December and have to say FIST there were days I thought someone was going to have to carry my ass out of the gym.. If your directions are followed, isolate each muscle and work to till utter failure you'll see a dramatic change in size and strength.. My lady couldn't believe how well this program worked for me and plans on associating it into her workout (with minor changes of course) when I start doing it again in February.. Word of advice to anyone who doesn't have a good amount of experience under there belt.. Don't come into this program cocky.. You'll slowly realize your not as bad as you thought you were after this exercise tears your ass to pieces.. Big ups FIST.. I'll send another update following the next routine..