I have developed a unique workout program that in my opinion maximizes the effect of the weight training. I have read a lot of books on weight training by a very respectful people in fitness world, but let em tell you that the best of them all was Arnold’s Encyclopedia of Bodybuilding. Lots of books contain macho man shit such as "I didn't have to workout very often because I was gifted, and had a great genetics." I can tell you from my own experience that genetics have nothing to do with weights. I was a skinny kid when I entered University, that's when I began to train. You will see it later, when I will post before and after pictures.

The following program was developed by me based on my own experiences and observations. Each body part should worked at least once a week, and upon this principle I based the whole system. I hope you find it very useful.

I usually start with flat bench press, and do 2-3 warm before each exercise up sets and only then really hit it. Warm up is very important in order to prepare your muscles for the intense workout and prevent serious injury.

• Flat bench press: 5x8 repetitions. Select the weight that allows you to do just seven or eight reps and work it until you are comfortable with it. Then add some weight (usually 5-10 lb. After a week or so) and repeat all the cycle. This principle could and should be used in every exercise.
• Incline bench press: 5x8 reps. Same principle as above is used.
• Flies or cable flies