Hey Paul – I'm way behind on responding to your comment, but some great tips in here. Thanks for this man.

I recommend that anyone doing this to make sure that you don't go really heavy, choose a weight that allows you to really concentrate on proper form. I can't stress how important proper form is, and not focusing on what you are doing is probably one of the worst things you can do, leading not only to injuries but you will most likely engage the stronger parts of the muscle to do the workout. and therefore forfeit real strentgh in the muscle you were targetting. For example, typically guys do lateral raises with arms raised and forward slightly because the pec muscle will assist you making the exercise easier. But this does not work your deltoids enough! Your arms should be directly to the side! The same can be said about butterflies and presses. Be concscious of the muscle you want to work. Get a chart of human muscles to help you. Make sure you strecth first and eat properly to ensure that you have enough energy to get through this tough ass workout.. I'll write back in three weeks to let you know how I faired..