Week 4 weight and reps

This week we're going to lower the weight and raise the reps. This is going to help build muscle and get you toned at the same time because you're doing high reps/low weight for one set then high weight/low reps on the other.

example- bench max 230
10 reps-145
8 reps-160
6 reps-170
4 reps-190
2 reps-215

example-squat max 275
10 reps-175
8 reps-190
6 reps-205
4 reps-230
2 reps- 255

Again these weights will vary on your max and what you can and can't do. Test yourself and push hard. Do a weight you can do--don't let your spotter help much. Don't even let them touch the bar unless you need it because you're only cheating your self. You're doing this for you, no one else. In the end you will be impressed.

Drink your protein and work harder and harder the next day. It's going to be hard but if it was easy, everyone would do it every day, but it's not. You're like the select few who can push themselves to some real limits. Test yourself without hurting yourself--that's the real accomplishment.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip