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How many reps should I do/What band(s) should I use?

Do I really only need to do one set/can I do extra sets?

Is there an easy way to get into position for the Chest Press?

I find the standard Tricep Pushdown uncomfortable, is there an alternative position?

I'm shorter than Dr. Jaquish, how should I do the exercises?

What is the best way to hold the bar during Front Squats?

What about highly specific exercises, like Quad Extensions?

Why are the workouts so frequent?