This FastGains program is designed to give you a muscular and toned beachbody while spending a short amount of time in the gym. It focuses primarily on the beachmuscles chest and arms (biceps & triceps), but also some on back to get the V-shape. Legs workout is also included but kept to a minimum. This is to give you toned legs, but most of the mass will be built on your upper body to the the perfect beachbody. Many training programs have too many exercises and take too much time. If you just want to look good, but not spend hours in the gym, try this program. ---=== TIPS ===--- Perform the exercises with 6-12 repetitions. Start with a weight that you can lift 6 reps with, and increase to 12 as you get stronger. When you reach 12 reps, increase the weight. Always try to perform better each workout. For example that you increase with one rep each workout, take shorter brakes, or slower repetitions. Perform the exercises slowly to ensure muscle growth. Example: For the bench press, let the weight down slowly (around 4 secs), then lift it up a little faster (around 2 secs).