Easiest way for me to answer this is for you to watch this: http://videos.bodybuilding.com/watch/114892/fitness-360-chris-thompson-militia-muscle

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This explains it all: http://www.bodybuilding.com/fun/full-body-training-twinlab-militia-30-min-workout.html

today you can find more of what I am up to at www.crush1nutrition.com