[freshnesschronic]

My health teacher in high school taught me one set of 8-12 reps working until complete muscle exhaustion is the best way to gain muscle strength. That's the method I use. I always try to lift between 8-12, if I rep too little I have to decrease weight, too many reps, increase weight.

I do one set of:

free weights:
- dual 40 lbs standing bicep curls
- single 60 lbs standing overhead two hand tricep extension
- dual 40 lbs sitting on bench shoulder presses
- dual 40 lbs laying on bench chest press
- 100 lbs (50 each side) barbell standing bicep curls

machines:
- 120 lbs chest fly
- 120 lbs chest press
- 110 lbs shoulder press
- 130 lbs lat pull down
- 110 lbs seated row
- 120 lbs seated tricep extension
- 130 lbs seated lower back stretch

My chest is what I really want to improve because I don't have one at all. Lower body falls at the way side-my calves and thighs and hammies are big naturally. Makes me look like an Inuit. Abs I workout for endurance so I usually do 130 lbs of 4-5 sets of 8-12 reps ab/oblique on the torso revolve machine on both the left and right side (16-24 reps total for both sides is one set).

I try to balance this every other day of the week, with the off day reserved for basketball. Weekends don't count-cause they're weekends!