This program targets the LARGE muscle groups in your body. Remember to breath in on the concentric phase and breath out on the eccentic phase. Lift the weight with a 2 beat count, squeeze, then lower the weight with a 4 beat count. (These exercises are to be done 3 days per week, every other day. There are 3 sets of each exercise, and you should take a 60 second break between each set.)