1. Send us a message about your goal so we can figure out what is the best plan for you. 2. Exercises in the classroom are the most efficient for building strength and muscles through hypertrophy; use them. 3. Train triceps + chest + shoulders on the same day, and biceps+back on the other day, the last one will be legs, and work it out around your goals. 4. See community categories for daily content and communication + advice and tips + challenges with prizes, EVERYBODY can win if they try. 5. If you have any question feel free to let us know, share your views and questions with others, and you can get a lot of quality advice from the community. We RECOMMEND you download the app for free, it is easier to use.