Again, I started today with about 20 minutes of core, focusing on my lower abs with extra sets of leg raises. For the Bench Press lift above. The first set should be something you think you can get 10 times but not much more. If you get all 10 move up 10 pounds and try to get 10 again. Once you can't complete 10 reps, stay at the weight you failed on and do it as many times as you can for the remaining sets. I started at 205 and got all 10. I moved up to 215 and got all 10. I then did 225 6 times. So for my last set, I stayed at 225 and completed 6 reps again.