I've followed this workout plan many times for when I don't have a gym membership or can't make it to the gym longterm. I always follow the non-weight exercises, after the third week you feel your shoulders and chest start to expand, at 8 weeks you can feel and see the substantial growth in the arms, neck, chest and legs. The biggest reward is in the facial appearance, seriously you will look at yourself in the mirror and say my god who is this sexy *******?! Highly Recommend.