Body Building/Weight Training Guide

[Ambidextrous]

PART 1=Goals and Motivation

PART 2=Muscle Building and Fat Loss

PART 3=Low Carbohydrate Diet

PART 4=Recipes

PART 5=Tips For Teenagers

PART 6=Steroid Pros and Cons

PART 7=Workout Accessories

PART 8=Training Programs and Splits

PART 9=Beginners Program

PART 10=Intermediate Routine*

PART 11=Advanced Routine*

PART 12=Beyond Failure Training*

PART 13=Bicep Exercises*

PART 14=Shoulders Exercises*

PART 15=Back Exercises*

PART 16=Chest Exercises*

PART 17=Hamstring Exercises*

PART 18=Abdominal Exercises*

PART 19=Advanced Techniques*

[Ambidextrous]

CONTRACTING YOUR PERSONAL GOALS TO KEEP YOU MOTIVATED

There is nothing wrong with having goals. It is whether or not you stick with achieving them or not that makes the difference. Everyone has goals that they want to achieve, but it is the loss of motivation, discipline, and drive that gets in our way to achieve them.

Why not make contracts with yourself? Yes, a real contract, signature and all, to achieving your goals. I am going to give you a simple outline of a contract that you can use to put yourself on track to reaching your goals once and for all. The outline for your contract consists of five parts. These parts are:

1. LONG TERM GOALS
2. SHORT TERM GOALS (be very specific)
3. PAYOFFS and BENEFITS
4. REWARDS
5. ACTION PLAN

You first must get out a sheet of paper and think about ways to better yourself and translate these ways into goals. The first part, Long-Term Goals, should be something you want to achieve within 1-3 years and not too general. For example it might be to compete in a bodybuilding contest or to buy a car you had your eyes on.

Now you go to the second part, which are Short-Term Goals. This is where you must be very specific. This should be a REALISTIC goal that you will set out to achieve within an 8-12 week period. Examples are to drop your body fat from 18% to 14% or to increase your bench press from 100lbs to 130lbs. Your short-term goals are the ones that you will be shooting for now that when combined with your other short-term goals will yield your long-term goal.

Payoffs and Benefits is the third section. This is where you will write down what the benefits of your long-term goal are when you achieve it. Let's take losing weight, which is a common goal for most people. Losing weight will make you feel better, look better, a greater sense of well-being, clothes fitting better, makes you look younger, etc. Write down whatever you feel your goal will benefit you when it is achieved.

The fourth part is Rewards. This is the fun part. Write down the rewards you will give yourself when the goal is achieved. Again, using weight as an example, it might be to buy yourself a stick or shaft. Make sure it is a great reward because you will owe it to yourself when your goal is met.

The Fifth and final, and most important, is your ACTION PLAN. This is the section where you will list the things you will change, do, or acknowledge everyday to achieve you short term goal that will eventually lead to your ultimate long term goal. Here is an example for some looking to drop their body fat, let's say 4% and to put on about three pounds of muscle:

1. Train with weights at least 3-4 times a week
2. Complete 30 min. of Cardio on empty stomach 4-6 days a week.
3. Prepare all my meals in advance (prevents cheating on junk food)
4. Eat a clean low fat ,well balanced diet (at least 4-5 small meals a day)
5. Keep a daily journal of how I feel and what I eat

Your ACTION PLAN must also be specific and realistic. I wouldn't run 10 miles a day at the very beginning so instead shoot for two.

Now it is time to make it legal. With all five parts complete write the following statements: "I hereby state that will abide by everything listed above, I can do it! It will be achieved! There is no stopping me! I have the discipline determination, and the will to achieve all of my goals! With out doubts consider it done!!!

Signature______________________ Date_________

Your contract is now valid and it is up to you and your passions to achieve your goal. Make copies of your contract and post it everywhere. Make sure you see it at least five times a day.

Another handy tip is to hang up a calendar. If you followed your ACTION PLAN perfectly for that day, initial that day on your calendar. It will give you a sense of accomplishment at the end of each day and to see how disciplined you are staying towards achieving your goal.

You can use this contract for any goal you want from being a better student in school to learning how to cook a gourmet meal. There is no goal too large or too small. A goal cannot be met without taking action. So take the time to make a contract to your goals, and don't let anything get in your way. If you do not do something to better yourself today, you will be the same tomorrow as you were yesterday. GOALS!

[Ambidextrous]

FAT LOSS WHILE BUILDING MUSCLE



One the most common questions I continually see are, "Is it possible to lose body fat and gain muscle at the same time?" My answer is an emphatic YES!!!!

First of all, to build muscle, you must constantly overload the muscles. Heavy training is of utmost importance!

To lose body fat but still gain muscle, you must really watch your diet. Keep your diet high in quality protein to build and preserve your muscle and, of course, watch your fat intake.

But the trick is in your carbohydrate consumption! Not only in the amount have you ingested, but also which kind.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates. Then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how you quickly you start melting the fat.

Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is very effective.

IN SUMMARY
• To build muscle, you need to train heavy.
• To build muscle, you must eat a lot of high-quality protein.
• To lose body fat, you must eat lean foods in an amount less than you burn. The best way to do so is restrict your carbohydrates in a rotating fashion.
• Doing cardiovascular exercise is also very helpful.

[Ambidextrous]

Low Carb Diet and Bodybuilding


I've noticed a lot of questions, peeves, and adulation of the low-carb diets. Having eaten low-carb for 2 years, I thought I'd give my two-cents worth and try to respond to some of the questions I see appearing over and over again.

• Why do I eat low-carb?

Simply, I have to. I find whenever I eat too many carbs (what most people would consider healthy or normal), my blood sugar becomes extremely unstable (I'm hypoglycemic) and I get fatter and fatter. When my blood sugar crashes, I REALLY crash: tremors, stuttering, sobbing, the whole bit.

• I tried switching to low-carb, but I felt terrible and craved carbs!
I think there are two causes for this:

1) Some people's bodies take longer to switch over to fat burning mode than others. Most people I know make the transition in 3 days, but I've seen others take as long as 6 days.
2) The other reason someone might be feeling this way is that they haven't taken their carb intake down low enough. Consequently, their body is never really forced to burn fat, and instead, goes starving from lack of carbs. If you're doing this for fat loss, you'll probably need to enter ketosis before your body stops fighting. If you're craving carbs, you're probably not in ketosis. Most people (including me) say that you lose your sweet-tooth (carb tooth) after entering ketosis.

• I've tried to eat low-carb, but it’s so boring!

You must learn to prepare interesting dishes for yourself on a low-carb diet, no question about it. If you're used to going to the supermarket and picking up a can or box of something to heat up at home, you're going to be in for a big shock when you switch to low-carb. My staples are meat, cheese, and eggs. These do not come in an endless variety of pre-processed forms in the supermarket like high-carb foods. Take chicken, for example. Chicken is not more interesting when it's made with bread-crumbs and corn syrup than with a tarragon cream sauce. But the former is more convenient because I can buy it already made for me in the grocery store, while the latter I have to take a few extra minutes and make from scratch. You have to think about cooking they way your grandparents did. I make my own low-carb ice cream and low-carb bread (no flour).

• Isn't ketosis dangerous and bad for your kidneys?
Ketosis as a consequence of diabetes is very dangerous because diabetes is dangerous. I have personally never had any troubles from ketogenic dieting and neither has anyone I've ever heard of (but of course we're all supposed to). Besides, this is the same pile of crap the experts have been telling bodybuilders for years: too much protein will hurt your kidneys and causes tumor growth. Lifting weights is bad for you because it's puts undue strain on the body. Sound familiar?

• Where can I find out more about low-carb eating or ketogenic diets?

Dr. Robert Atkins (Cardiologist-turned-nutritional-guru): The New Diet Revolution - The first and most radical exponent of low-carb recommends zero carbs for two weeks, then gradual additions of carbs as you reach your goal weight and establish your body's tolerance for carbs.

Dr. Barry Sears (Researcher & Biochemist): The Zone Diet - This new best-selling diet book advocates the consumption of protein, carbs, and fat in a particular ratio of grams which he says is optimal for the human body. This ratio ultimately brings the body back into balance and has the effect of shedding fat as a consequence of achieving that balance.

Dan Duchaine (Steroid-guru): Body Opus - Low carb diet for bodybuilding. I haven't read it.

Dr. Mauro DiPasquale (Editor of Drug in Sports): The Anabolic Diet - This is another low-carb diet for bodybuilding based on low-carb eating during the week, and a carb-induced insulin spike on the weekend.

Dr. & Dr. Heller (formerly fat physicians): The Carbohydrate Addicts Diet - Authors say the carbohydrate addict can tolerate one carb-rich meal a day, if it's consumed in one hour's time.

• Isn't all that fat unhealthy?

Atkins says no. DiPasquale says usually not. The Hellers say yes--sort of. Duchaine and Sears say it depends on the fat.

• My personal observations about ketogenic dieting

1. The fatter you are, the better it works.
2. Ketostix can give false positive readings if you take high-potency multivitamins. I don't know why. (I don't mean just a yellow discoloration from the B2, I mean deep purple.)
3. The people who need this sort of diet the most are the people who start having thoughts of violence or despair when contemplating a week without bread or a week without pasta (I have seen the carbohydrate addict; it's not pretty.)

[Ambidextrous]

Muscle Recipes
High Protein and Low Carb Recipes for Bodybuilding

Pancakes:

Ok, here's one for high protein/low carb pancakes. I use Designer Whey, and it has guar gum in it so these recipes might differ if you use another brand of protein.
No big deal, just be prepared to experiment a little.
1/4 cup water
2 scoops of Designer Whey, natural flavor
1 egg
1 tbs. of oil
1 tsp of baking powder
A pinch of salt

• Mix it all up, make pancakes with it.
• Cook on medium in a lightly oiled pan.
• Be careful, they cook rather fast.
• They will brown like regular pancakes.

Troubleshooting: (results will vary based on the moisture content in your protein, humidity etc)
-If the mix is too watery, add protein
-If the mix is too thick (should be like pancake batter) add water
-If the results are too dry, add oil
-If the results are too rubbery add baking powder
-If you use another protein powder, you may need to add a little flour to get the right consistency (it needs the gluten to hold together)

-Once you get this right, other variations become pretty easy.-


Waffles:
Add a little more oil, and cook in a waffle iron

Bread-Substitute: Add a slight bit more protein and baking powder to make the batter a little stiffer and cook like pancakes. The result should raise more and be a suitable replacement for bread.

Chocolate: Use chocolate designer whey.

Make a turkey sandwich using this as bread, and you're doing pretty well for protein.

[Ambidextrous]

Teen Bodybuilding and Weight Lifting Tips

How do I build mass? I want to put on some weight. I need to bulk up for sports.

This is what I see and hear all the time. Building mass is not difficult to plan, but you MUST plan. There are a few basic principles you must understand first.

Stimulation:

In order to gain muscle, you must place a demand on the body which triggers your survival mechanism, causing overcompensation. Your body does not want to be stressed by muscle failure, so it adds muscle to alleviate the stress caused by strenuous activity. You must adequately stimulate your muscles to be able to expect growth.

Rest/Recuperation:

Rest is probably the most overlooked aspect of bodybuilding. You do not grow while working out! Growth takes place when you are at rest. You should avoid as much aerobic activity as possible. The more rest you get, the easier it is for your body to grow.

Nutrition:

You must eat to build mass! I hear all this crap about not needing to consume more than the Daily Recommended Allowance. How are you going to grow without excess calories? You are not. You should eat six quality meals per day. A good ratio is 40 - 40 - 20, Protein - Carbs - Fat.

Consistency/Frequency:

You must go to the gym regularly. You can't go every now and then and expect to grow. At the same time, you cannot work 7 days a week and expect your body to recover! Work each body part ONCE a week and work no more than 4 days a week!

Variety:

People say that you need to add variety to confuse your muscles. Whatever. You can't confuse your muscles. Add variety to break up the monotony of doing the same thing every workout. This can be as simple as using dumbbells instead of barbells.

Recovery:

DUH! DO NOT NEGLECT RECOVERY! The recovery process is enhanced by following all of the principles outlined above! Eat a small meal consisting of about 25 - 70 - 5, protein - carbs - fat within 45 minutes of your workout!

Weight/Exercise Selection:

Select exercises that allow you to handle heavy such as:

Chest:
Bench Press (with dumbbell or barbell)
Incline Bench Press
Decline Bench Press
Dumbbell Fly

Triceps:
Dips
Lying French Curl (lying barbell extension, skull crushers)
Triceps Pushdowns
Close Grip Bench Press

Back:
Dead lift
1 Arm Dumbbell Row
Chins/Pull downs (all variations)
T-Bar Row
Low Row

Biceps:
Barbell Curl (to include E-Z Bar Curls)
Alternate Dumbbell Curl
Preacher Curls

Hams:
Leg Curl (all variations, i.e. lying or standing)
Stiff Leg Dead lift

Quads:
Squat

Leg Press

Shoulders:
Military Press (not behind the neck, shoulder wrecker)
Dumbbell Press
Lateral Dumbbell Raise
Front Dumbbell Raise

Calves:
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
Toe Raises on Leg Press

Traps:
Dumbbell Shrugs
Barbell Shrugs
Bench Shrugs

Forearms:
Reverse Curl
Wrist Curl
Hammer Curl


If you apply ALL of these principles and concerns, you will be on your way to a great teenage physique without the need for pharmaceutical aid!

[Ambidextrous]

Anabolic Steroids


"Anabolic steroids" is the familiar name for synthetic substances related to the male sex hormones (androgens). They promote the growth of skeletal muscle (anabolic effects) and the development of male sexual characteristics (androgenic effects), and also have some other effects. The term "anabolic steroids" will be used through-out this report because of its familiarity, although the proper term for these compounds is "anabolic-androgenic" steroids.

Anabolic steroids were developed in the late 1930s primarily to treat hypogonadism, a condition in which the testes do not produce sufficient testosterone for normal growth, development, and sexual functioning. The primary medical uses of these compounds are to treat delayed puberty, some types of impotence, and wasting of the body caused by HIV infection or other diseases.

During the 1930s, scientists discovered that anabolic steroids could facilitate the growth of skeletal muscle in laboratory animals, which led to use of the compounds first by bodybuilders and weightlifters and then by athletes in other sports. Steroid abuse has become so widespread in athletics that it affects the outcome of sports contests.

More than 100 different anabolic steroids have been developed, but they require a prescription to be used legally in the United States. Most steroids that are used illegally are smuggled in from other countries, illegally diverted from U.S. pharmacies, or synthesized in clandestine laboratories.


Steroid Pros and Cons


Commonly associated Positive and Negative side effects of Anabolic Steroid use.

As you can see, the Negatives far out weigh the Positives. Take a good look and see what you are willing to risk.

Commonly Reported Positive Effects:

• Increased leanness / muscle definition
• Increased muscle mass / weight
• Increased strength
• Increased effectiveness of training
• Improved recovery rate
• Euphoria
• Increased aggressiveness
• Increased sex drive


Commonly Reported Negative Effects:

Both Sexes:
• Increased risk of mood disturbances including mania and depression
• Increased risk of psychosis
• Increased risk of aggressive acts which may injure self or others
• Increased risk of cardiovascular disease
• Increased risk of liver disease and cancer
• Increased risk of kidney disease and cancer
• Risk of HIV and Hepatitis B & C from contaminated needles
• Acne
• Bad breath
• Decreased sex drive
• Baldness
• Water retention
• Muscle cramps
• Aching joints
• Increased risk of muscle tears
• Increased risk of tendon injuries
• Increased risk of nose bleeds
• Insomnia
• Decrease in immune system effectiveness
• Infertility

Men:
• Increased risk of prostate enlargement and cancer
• Decreased testicular size
• Gynecomastia (growth of breasts)

Women:
• Increased risk of cervical and endometrial cancer
• Increased risk of osteoporosis
• Irreversible enlargement of the clitoris
• Irreversible hoarsening and deepening of the voice
• Irreversible increase in facial and body hair
• Decreased breast size
• Amenorrhea
• Uterine atrophy

Children:
• Short Stature
• Premature ephiphyseal closure

[Ambidextrous]

Workout Accessories


Belts:
Belts are probably the most used accessory next to gloves, and are probably used far too often. A good belt can spare your back from the worst pressures on your lower back, but be advised; by using the belt too often you might develop a weaker back than you would without. A belt should only be used on your "heavy" days, or with certain exercises like dead lift. Belts come in all different sizes and variations, be sure to get a belt that is not to big, a belt needs to be tight to have any effect at all and a wider belt usually gives better support than a narrow. Good belts are often designed with a broad back and narrow front to ensure good comfort.

Gloves:
Gloves are used to ensure good grip and to spare your hands. There are also gloves developed for wrapping around the handle or bar to ensure better grip and let you use more of your muscles for lifting instead of griping. These are gloves and wrap in one and have the same advantages and disadvantages as a wrap.

Strap:
When doing pull-ups you might experience that you get exhausted in your arms way before your back. To avoid this you might use some leather for instance to wrap around your hands and the bar/handle, this will allow you to use more of your back muscles to pull yourself up, thus giving your back a more thorough workout. However by using wraps your arms might never catch up with your back and might always be lagging behind.

Chalk:
Chalk is used for better grip by absorbing the sweat off your hands. Most people however seem to prefer to use gloves instead.

Training diary:
A training diary can be of great help if used right and often. By writing down as much as possible about your training and nutrition you will be able to spot what makes your muscles grow and what not. You can track your progress and keep yourself motivated.
Divide the diary in two, one for nutrition and one for training. Log your training time, length, exercises, sets, reps etc.

Example of how to keep a training log:
17 July,

Training time: 1220-1307: 47 Minutes

Biceps curls: 2 x 12 x 60, 1 x 10 x 70, 1 x 8 x 80
1 arm alt. dumb: 1 x 12 x 25, 1 x 10 x 30, 1 x 8 x 35

(You might also want to add comments like)

Overall good training, but got exhausted too fast, probably due to running in the morning.

[Ambidextrous]

Bodybuilding Training Programs and Splits


Part of the secret of muscle building is making sure your muscles get a thorough workout without overdoing it. The process of building muscles involve breaking them down at first and then letting the body build them up again, hopefully stronger for every time. Training too much will push your body into the state of overtraining, a process where the body breaks the muscles down but has problems building them stronger. To avoid such a state, it is vital that your training programs allow for enough rest between workouts of the same muscle. That is the purpose of splits, a few are mentioned here

7-day splits:

Day 1 - Routine 1
Day 2 - Rest
Day 3 - Routine 2
Day 4 - Rest
Day 5 - Routine 3
Day 6 - Rest
Day 7 - Rest


14-day splits:

Day1 - 1
Day2 - Rest
Day3 - 2
Day4 - Rest
Day5 - 3
Day6 - Rest
Day7 - Rest
Day8 - 1
Day9 - Rest
Day10 - 2
Day11 - Rest
Day12 - 3
Day13 - Rest
Day14 - Rest

My program:

This is a complete workout based on those principles. It is 10-12 sets per workout, can be done in 7 or 8 days, and uses the one heavy day, one light day concept on an 8 day schedule.
My workouts often include heavy singles, but the 3x1 <3 heavy singles> can be replaced with a complete working set.

SAT (9 sets)
------------------------------------------------------------------
Sat: Squats. (3) 3x1. 2x5-7.
Hack Squat. (1) 1x5-7 drop set <1 drop>.
Leg Press. (1) 1x5-7 drop set <2 drops>.
SLDL. (1) 1x5-7 drop set <1 drop>.
Standing Calf. (3) 3x~30.
------------------------------------------------------------------

MON (12 sets)
------------------------------------------------------------------
Mon 1: Flat Bench. (3) 3x1. 2x5-7.
Dips, Weighted. (2) 1x5-7 + 1x5-7 drop set <1 drop>.
Incline Dumbbell Press. (1) 1x5-7.
Military Press/Pullovers. (4) 2/2x5-7 supersets.
Dumbbell Curls. (2) 2x5-7.
------------------------------------------------------------------
Mon 2: Dips, Weighted. (3) 2x5-7 + 1x5-7 drop set <1 drop>.
Incline Bench. (2) 2x5-7.
Flat Dumbbell Press. (1) 1x5-7.
Military Press/Pullovers. (4) 2/2x5-7 supersets.
Dumbbell Curls. (2) 2x5-7.
------------------------------------------------------------------

TUE (9 sets)
------------------------------------------------------------------
Tue: Deads. (3) 3x1. 2x5-7.
Power cleans. (1) 1x5-7 drop set <1 drop>.
Leg Press. (1) 1x5-7 drop set <2 drops>.
SLDL. (1) 1x5-7 drop set <1 drop>.
Shrugs. (3) 3x5-9.
------------------------------------------------------------------

THU (11 sets)
------------------------------------------------------------------
Thu: Wtd Chins. (3) 2x5-7 + 1x5-7 drop set <1 drop>.
Close Gr Bench/Dumbbell Row. (4) 2/2x5-7 supersets.
Pushdowns. (1) 1x5-7 drop set <2 drops>.
Preachers. (3) 3x5-7.
------------------------------------------------------------------

Not show here: Abs, done as warm-up each day. By keeping sets down to 9-12, you prevent overtraining, but you do have to make sure each set counts. With the drop-sets, there should be no problem in this respect.
Heavy-Light training method:
HEAVY - LIGHT

Day 1 - Squats Close Grip Bench
Calves Pec Deck

Day 3 - Dead lifts Pull Downs
Shrugs Preacher Curls

Day 5 - Bench/Dips Leg Press
Shoulder Press Leg Curl

Day 7 - Wtd Chins Shrugs
DB Rows DB Curls


Day 2, 4, 6, 8 Rest.

Notice how for each of the heavy movements (except deads) there is a light movement on an opposite day which is to be done with a lighter level of intensity than the heavy movement. You pursue all your "heavy" days with utmost intensity, but light work you just basically do, not worrying about intensity.

[Ambidextrous]

Beginners Weight Lifting and Bodybuilding Program 3 Days a week



This is a typical beginner routine. This routine is to be done 3 times per week MONDAY-WEDNSDAY-FRIDAY. It can be used by Male and Female.
Try to use as much weight as possible (WITHOUT STRAINING). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the intermediate stage.

Exercises SET#1 SET#2 SET#3 SET#4
Bench Press (CHEST) 12 Reps 10 Reps 10 Reps 8 Reps
Barbell Curl (BICEPS) 12 Reps 10 Reps 10 Reps
French Press (TRICEPS) 12 Reps 10 Reps 10 Reps
Bent Over Row (LATS) 12 Reps 10 Reps 10 Reps 8 Reps
Military Press (SHOULDERS) 12 Reps 10 Reps 10 Reps
Shrugs (TRAPEZIUS) 12 Reps 10 Reps 10 Reps
Squats (THIGH) 12 Reps 10 Reps 10 Reps 8 Reps

PYRAMID PRINCIPLE
The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Then you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, and make sure you are warmed up properly before trying to perform your ORM

SET#1 SET#2 SET#3 SET#4
WEEK#1 55% of Max 60% of Max 60% of Max 65% of Max
WEEK#2 60% of Max 65% of Max 65% of Max 70% of Max
WEEK#3 65% of Max 70% of Max 70% of Max 75% of Max
WEEK#4 70% of Max 75% of Max 75% of Max 80% of Max
WEEK#5 70% of Max 75% of Max 75% of Max 80% of Max
WEEK#6 70% of Max 75% of Max 75% of Max 80% of Max

[Ambidextrous]

Intermediate Weight Lifting and Bodybuilding Routine
4 Days a week


This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (IN GOOD FORM). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.
MONDAY/THURSDAY
SET#1 SET#2 SET#3 SET#4 SET#5
BENCH PRESS 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS
DUMBBELL FLYES 12 REPS 10 REPS 10 REPS
BARBELL CURL 12 REPS 10 REPS 10 REPS
CONCENTRATION CURL 12 REPS 10 REPS 10 REPS
CLOSE GRIP BENCH PRESS 12 REPS 10 REPS 10 REPS
FRENCH PRESS 12 REPS 10 REPS 10 REPS

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[Chuck_Norris]

hey dude!!!!!!!