http://www.tenedonlineshop.com/alpha-fue l-xt/

Never forget the importance of warming up and preparing the muscles for weight loads - before the start of training do 5-10 minute cardio to raise the body temperature, but if heat on the street, can dispense with this step, simply running the warm up sets before exercise. And at the end of training, do a series of stretches for 5-10 min. It is important to start each exercise the basic program with three heating series. First make the mechanical repetition of the exercise without any weight for 30-45 seconds, then repeat the process with about 50% of normal weight and do 12 reps. Finally put about 70% by weight, and then 10 repetitions. http://www.tenedonlineshop.com/alpha-fuel-xt/

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