i dunno personally i find the ellip machines are bogus... i can go for hours on those things without a problem then i try to just run around the track and barely do a mile?! those suck.

as for bench weight plz tell me you are doing free weights. the way i was taught was do 30 minutes cardio then do 1 major muscle group a day. and do every aspect of that group whoever was saying the tricep machine after benching that is a great idea which i do myself. Get a work out buddy, do everythign to failure (IE you need help to get it up).

shoot for your body weight that is a very good goal. and if you really wanna build fast do 5 sets. 1 warm up 50% 2 80% max 1 set max weight 2 75% max

thats how i do it... then go do 5 sets on the tricep machine and blah blah i'll shut up :fawk: