Identify Your Goal.

This requires a lot of introspection and imagination.

It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).

If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is where you need to be.

Just wanna look good at the beach in your swimmers? Moderate weights, moderate reps for you.

Here's a good method. Buy some bodybuilding and/or health mags and check out all the bodies. Keep looking 'till a certain body style keeps grabbing your attention. Cut them out. Paste the pictures in a book or on a wall where you can see them every day - especially during workouts.

Another idea to consider is to cut the head off of the photo people and replace it with your head shot.

Happy with what you see? OK, that's your goal.

One last thing - beware of your body type - this will certainly have an influence on what you can do, or maybe can't do with YOUR body.

More on body types next time.

Chest Workout.

Bench Press.

40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
50.0 kg (110.2 lb) x 8 reps (8)
55.0 kg (121.3 lb) x 7 reps (7)
60.0 kg (132.3 lb) x 6 reps (6) *
65.0 kg (143.3 lb) x 5 reps (5) *
70.0 kg (154.3 lb) x 4 reps (4) *
42.5 kg (93.7 lb) x 11 reps (16)
30.0 kg (66.1 lb) x 15 reps (30)

Leg Curls.

25.0 kg (55.1 lb) x 16 reps (20)
22.5 kg (49.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 15 reps (20)

Next time - shoulders.