weight training, page-64

i followed a program that had the following repetitions to increase mucle

4 sets
Start with 15 reps then
12, then
10, then
8 reps

And as you go down in reps you increase weight. ie if you start on 10kgx15 reps, move to 12kgx12 reps then 14kgx10 reps etc...
for all exercises, trust me you will feel it Macca and you will soon notice ur starting weight will bump up quickly indicating increased strength. usually translates into size