Intermediate Program

Attempt 5 repetitions for each set in the exercises in table 7.4 . Choose a weight that is heavy enough so that reps 4 and 5 are tough. If the reps seem easy, increase the weight by 2 1/2 to 5 pounds. If you have just made an increase in weight, allow yourself a little leeway on the repetitions. Again, getting 4 repetitions with perfect form is better than doing 5 with lousy form.

Weekly Intermediate Strength-Training Program