With control, bend elbow to return to start position. Except where otherwise noted, do 10 reps for each exercise the first round.
What no one seems to understand is people DO look at your legs (when you see a buff guy with toothpicks walking around, people dont say "wow, he has buff arms", they say "look at his skinny little legs...
I really just use the columns in excel to put in my weights.
Your getting a little carried away with thinking you need some special workout for each muscle group.
After your warm ups, and on your first set you use a weight that you struggle with the 12 reps, and then on every other set you should use a weight that you struggle to complete the rep range, if you find that you can complete the reps in each set then you will have to go up in the weight, the weight that you use whether up or down will be person specific...
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