It is vital that you find a weight that you can BARELY get 10 reps! Now, on your 2nd set you should be struggling to get 8-10 reps…take rests, but don’t take your foot off the gas and don’t let the weight down until you have reached 10 reps! Rest between sets for 2 – 3 minutes and go again! This is a deeply disturbing workout and by the middle of it you will think the KRAKEN has come up out of the depths of the sea to grab you by your by the balls or femballs for the ladies! YES LADIES you can work this program too! I say it all the time..."Sandra works much harder than I do!" This program can be followed for 8-10 weeks , but we recommend our clients 8 weeks then deload!