How much weight should I use for each exercise?

For each exercise in the workout, we give you a specific number of reps to complete.  Choose a weight that’s challenging but that allows you to complete every rep on the first set with perfect form.  In the 2nd set, you may not complete all the reps, and that’s expected.  For example, if you have 3 sets of 10 reps of Bench Press, you may complete all 10 reps in your first set, but only 8 reps in your second set, and 7 on your third set.  If you complete all reps on all sets for a given exercise, so 10 reps for all 3 sets, increase the weight the next workout.

We want you to lift to technical failure, which means you are unable to complete any more reps with excellent form.  Always keep excellent form no matter what!  Exhausting your muscles is not as important keeping proper form.

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