Workouts

For all my workouts I am going to state what I am currently lifting and how many sets and reps I do. If you want to try out any of my workouts it is most likely that the weight will differ and possibly the reps. To build muscle and gain strength aim for a weight that you can push out 8-10 reps and 3 sets. For muscle endurance and toning you want to aim for a weight to get 15-25 reps and 3-5 sets.

Power Arms Workout - 3 sets of each
 - bench press 10 reps at 70lbs
 - bicep curls 10 reps at 17.5lbs each hand
 - free weigh bench 10 reps at 25 lbs each hand
 - front raise 12 reps at 10 lbs each hand
 - side raise 12 reps at 10 lbs each hand
 - front fly  10 reps at 10 lbs each hand
 - tricep pushdown10 reps at 30lbs
 - assisted pullup 4 reps pulling up a weight of 110lbs