Lift-A-Ton® Notebook -This 130-page notebook provides all you need to develop a simple, yet effective strength (resistance) training program. Information is provided on three training programs (Buffed – Bent-knee push-up; Pumped – Thera-Band® or weights; Ripped - Straight-leg push-up), motivational ideas, recording options, additional exercises to strengthen one’s core and upper body strength, training guidelines, certificates, weight calculations and five 8½" x 11" posters.