* Have some good carbs and protein before the workout. A pre-workout supplement or even a peanut butter and jelly sandwich works. After working out, have a protein shake and try to eat dinner with plenty of protein and complex carbs within an hour. Aim for 1g of protein per pound of body weight each day. * If you can't lift the minimum number of reps specified, reduce the weight immediately. If you can do more than the maximum number of reps specified, raise the weight the following week. * To warm up, lift 50% of your heavy weight in sets 1 and 2 for 12 and 10 reps respectively. In set 3, lift 75% of your heavy weight for 4 reps. And in set 4, the last warm up, lift 90% of your heavy weight for 1 rep. * Each rep is to be executed slowly, smoothly, with perfect form. No jerking, no leaning the body, etc. If there is any pain or strain, stop that exercise immediately. * Rest 1 minute after warm up sets. Rest 2 minutes after working sets.