- The program entails a heavy day, medium day and a light day
- Heavy Day (say 50 pounds for men, half that for ladies): adjust the load based on your fitness level, 3-5 sets of 5 reps, 1 set every 2 minutes and then switch sides
- Medium Day (say 25 pounds for men and 12 pounds for ladies): sets of 10 reps, do a set every 2 minutes and then switch sides, 3-5 sets/ side
- Light Day (for stamina): 15-20+ reps with your body-weight (no weights). 1 set every 2 mins, 3-5 sets per side.
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