✅ Start with a weight that is easy and does not cause strain or heavy breathing.

✅ On your first heavy weight: Do a weight that you can do 4-6 reps. Then decrease the weight by 10% for each of the following reps. Once you hit the max you can do, increase your weight. Rinse and repeat as you get stronger.

✅ Rest Pause is 4 Rounds. The first set is larger and the other three are smaller. The weight stays the same for all rounds. If you can do 12 Reps and 6 Reps with only 15 seconds of rest easily, then increase the Rep count to 14 and 7.

✅ You have Two Options: Option 1: You can do 1 Set of 60 OR Option 2: 3 Sets of 20 (you can mix it in between the exercises as you do the workout)