[100pr00f]

and allways have a spotter so u can get the max of ur lift...like the last 5 u cant do so he will help u get thier by lifting it a lil..

also if u wanna streanth train ....what i do is

put a waight t on u can do 8 to 10 reps.this when the spotter comes in..u will need him to help u lift till u get to 15..u do sets of it till u cant lift no more

then u take about 10 lbs off...do 15 to 20 reps and 2 sets or as many sets u can do befor u cant lift no more..

u keep going till u are just lifting the bar.......

its a intese work out......ull have dead arm after...lol...u do it with bench and curl but only do one of them in a day not both in the same day......

its pretty funny when u start lifting the bar u look like ur week only lifting the bar it self 10 times ...lol