This book is pretty much a waste,. It is an old book using an old machine. Yes the same stuff can be done done but it would be nice to see updated equipment. There is very little how to in this book,. The first part is exercise talk, The last part is bow flex hype about a few of the people who havebow flex bodies, and the middle which I thought this book wood extensively cover has a few pages on the actual exercises.To me this book is a waste but maybe to someone who needs motivation it may be helpful.