How many reps should i do to lose weight

How many reps should i do to lose weight. Lift the bar off the rack and lower it to your chest as your elbows bend to your sides. Now, instead of approaching that weight with the idea of doing 12 squats, set a Feb 21, 2024 · A good muscle-building program needs progressive overload, whether that’s adding more weight or more reps. Crunches strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. 5 sets x 5 reps = 25 reps. Written by Mike Dewar. i think this will achieve the overall aesthetic you're going for. *Specific Warm-up: Do a some reps (50-70% of your max-reps for that movement) and rest 2-4min before starting the technical failure sets. Dec 22, 2023 · Hypertrophy. These recommendations are based on scientific research Feb 20, 2024 · Shutterstock. This higher number of reps has been proven the best for fat loss due to the physiological changes in muscle and connective tissues caused by the increased time under Jul 10, 2019 · The heavy weight and low reps group used a load that was challenging for eight to 12 reps. Note: Two exceptions to this are full body workouts and upper body workouts. Sep 25, 2020 · Keep your feet flat on the floor and your hips in contact with the bench through the movement. A good default is to stick with the same weight until you get your target reps across all your sets. Oct 4, 2022 · 1-5. Rest periods also play into whether you're primarily building strength vs muscle mass — strength typically calls for more rest between exercises than hypertrophy. Mar 28, 2023 · For most people, it is best to start with one set. Muscular endurance: 8-12 reps. Muscle hypertrophy, or muscle building and growth, may require less rest than powerlifting, for example. Up to about 10–20 reps per set (~60% of 1RM) is moderately effective for strength, but any lighter than that and the strength gain is small. The second way is to do strength training using heavy dumbbells. Jan 16, 2024 · “If you try to bang out 50 or 60 or 100 [reps], then you wind up curling up and laying back down really quickly. Jul 9, 2019 · Step 1: Figure out how many reps you should do for that exercise. *Progression: Increase reps session to session. May 10, 2024 · How many reps and sets you do will depend on your goals. Learn everything about how the program works to maximize your results and achieve your fitness goals. Stronger than 20% of lifters. Women trying to gain muscle and strength: three sets, 6 to 10 reps each. Oct 5, 2023 · How many reps should I do? For strength: 1 to 6 reps of heavy weight; For power: 1 to 3 reps using a heavier weight; For endurance: 12 to 20 reps of moderate weight; Related Story. Feb 7, 2022 · Sample Programming Scheme For How Many Sets And Reps To Build Muscle And Lose Fat. 10. So, this formula shows that a person who weighs 165 pounds and Jun 9, 2023 · Really, though, you should be aiming for 7,000 to 10,000 steps, says Darlow. Moderate repetitions (6-12): Muscle fibers that are known to produce hypertrophy (growth). ELI5: Is it better to do many reps, or lift heavy, when trying to build mass at the gym, and what effect does it have on your muscles biologically? How do I cancel my membership? Have questions about Bullworker and isometric training or equipment? Get your answers by reading through our robust FAQ page or contact us and let us know how we can help today! Adding more reps of the same weight will help build muscle. Here are the rep ranges you should do based on fitness goals: General fitness: 12-20 reps. Oct 23, 2022 · There are two popular ways to lose weight and burn belly fat with dumbbells. Dec 8, 2023 · If you’re trying to build muscle and get bigger, doing sets of 3 or sets of 5 or sets of 10 will ALL help you get bigger, if you’re eating enough to get bigger! [11] If you’re trying to lose weight, it doesn’t matter if you do sets of 15 or sets of 5 if you are consistently overeating by 1,000 calories a day. May 11, 2024 · The 2020-2025 Dietary Guidelines for Americans recommend that healthy adults consume 10% to 35% of their calories from protein. If your goal is to build muscular size, then you should only be able to perform 7-12 repetitions per set. When you've added sets and have a solid foundation , after about 4 or more weeks, add more weight so that you can only finish 12 reps of your exercises. Nov 26, 2022 · Your arms should be hanging by your sides, close to your torso. Yup, just that easy. Strength. Feb 8, 2024 · Here, the muscle-building effect is large, and it is quite easy to tire out your muscles. In contrast, it is recommended to complete 10 total sets per muscle group per week, and not exceed more than 6 sets per exercise per workout. T. So which range will be the best for fat-loss Jul 20, 2023 · Three sets of 10 repetitions is a science-backed benchmark for general muscle maintenance. Feb 20, 2018 · Most ideal for strength related goals. Choosing the right weight is crucial. Jun 15, 2018 · If you’re new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Alternate high-rep and low-rep sets of the same exercise. 5) and multiply by the number of minutes exercised (5): 10. You must use proper form to activate the right muscles Jun 19, 2021 · There are 3 main set and rep ranges. Moderately Heavy weight. Use 1-2 minutes for rest if you’re not sure. 85-100% 1RM. Jan 17, 2023 · See the video above for a complete demonstration (at 7:47). To gauge difficulty appropriately, you should notice that the speed of moving the weight slows down by quite a bit. Nov 29, 2023 · For instance, if you do 75 reps one day, maybe only do 20 the next, then back to 75, and so on. Measured in lb. Do one or two sets of eight to 12 repetitions using perfect form. However, if your goal is to develop muscle growth or hypertrophy in your hamstrings and glutes, kettlebell swings aren Mar 16, 2020 · So, in other words, if strength gains are your top priority, you should choose a weight that causes you to fatigue sooner, between 4 and 6 reps per exercise machine. When it comes to frequency, a 2017 study published in ‌ Sports Medicine ‌ revealed that the use of medium and high numbers of weekly set strength training were able to produce May 20, 2019 · If you are training for general strength, then you need to lift sufficiently heavy weights, where you can only do 4-6 repetitions per set. Jan 7, 2021 · Everybody needs endurance. Rowing workouts tend to use lower resistance and more repetitions than is required to Oct 24, 2019 · Then we will decide what range is best for the goal of burning fat. May 5, 2024 · How many reps should you do to lose weight? The best number of reps for you will depend on your training goals. There's around 2,100 to 2,400 steps in a mile, so Oct 23, 2020 · While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. Hypertrophy. If you are new to exercise and looking to improve your current level of fitness, doing 12 to 15 reps should be sufficient. As you can see, there were more reps total in the power training protocol. Jun 7, 2022 · To increase overall power output and high end strength numbers: 5 sets of 3–5 reps, 2 or more minutes rest between sets. If you successfully practice regularly and reach up to a minimum of 120 skips per minute, you will be able to burn 670 to 990 calories in a session. Activate your glute as you lift your left leg up until your thigh is parallel to the floor. Beginners (sets don’t include warm-up sets): Exercise A: 3-4 sets of 6-12 reps @ RPE 7-9. Men who want moderate muscle mass: three sets, 8 to 12 reps each. Some exercises also have short rests between reps. To the left of you, there’s a man beginning his dumbbell shoulder press set; to your right, a woman seated comfortably on a weight bench completing her […] Published: 5 Apr 25, 2023 · Methods include using weights, bands, or body weight in low to moderate ranges of 6–30 reps per set . Advertisement. To start, you need to figure out how many reps you should be doing for that exercise. Clean and Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Below, we’ve mapped out the basic squat and Nov 23, 2017 · Maintain a subtle calorie deficit to ensure you lose weight gradually (and use the MyFitnessPal app to track your calories for better results). Training Goal Sets Reps Rest Effort; Muscle (Hypertrophy) 3-6. Then add 5 pounds, and work your way back up to 12 reps. For example, stick with 100 pounds until you can do 12 reps for 4 sets. Second, it is much easier to maintain proper form when the weight load is “light. For strength, you typically do 3-5 sets of 3-6 reps with heavier weight. Practicing a few days a week is a great place to start. Then, you can start to add weight and sets. Novice. Number of Reps for Strength: About 1–5 reps per set (>85% of 1RM) is probably most effective for strength. Here is how to take the measurements, using a soft measurement tape: May 12, 2022 · How Many Reps Should I Do? You roll into the gym, water bottle and quick dry towel in hand. Building muscle: 6-12 reps. This should be at a weight that challenges you to complete the last few reps of each set. Keep your hips level and squared to the floor. 5 x 5 = 52. That means somewhere between 20 to 30 repetitions for approximately the first two weeks. For instance, a 2010 meta-analysis by James Krieger found that as you increased the number of sets performed per exercise, muscle growth increased as well. Here are the guidelines: Perform 4-6 reps per set for strength. Men who want a lot of muscle mass or have a hard time developing: three to four sets, 6 to 10 reps each. It is much easier to build muscle doing sets of 8 repetitions compared to sets of 3 repetitions. With more difficult exercises, you might use a rest interval that is double the work interval. (Start with lower sets to begin with. Oct 10, 2022 · Once you can do them properly, work up to a weight that you can do 8-12 reps of. As you head to the weight room, clinging weights and music echo through the room. If this is your goal, try the following rep ranges: 12-20 reps. 3 sets x 8 reps = 24 reps. 2-4 min. Eat enough protein to maintain muscle (about 1 gram per pound of body weight). 15-20 Reps Per Set = Mostly Endurance. The researchers have found that the group that did eight to 12 reps got stronger, but they gained the same amount of muscle as the group performing 25 to 35 repetitions, which Mar 21, 2024 · Warm-up – 5-10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. Take a wider than shoulder-width stance and soften your knees. Pick any compound exercise—squat, bench press, deadlift—and set the weight you can typically do for 10-12 reps. Pounds (lb) Kilograms (kg) Our community Clean and Press standards are based on 201,322 lifts by Strength Level users. Or do all high-rep sets of one exercise and then all low-rep sets of the next exercise, seesawing throughout the workout. So, as you can see: Lower reps (high intensity) is most ideal for increasing strength. That’s a pulling exercise hitting our upper back and is paired with a stability ball roll out 8-12 reps. High-rep sets are 15 to 30 reps. Moderate (10-15 reps) and higher rep training (15-30 reps) should be done as well to increase overall training volume, work performed, and help retain as much lean muscle mass you can during a diet. Dec 11, 2023 · Region Lower Body. Most people would benefit from training in the 10-20 rep range, and training to failure with a load that allows for them to bring a muscle to complete failure. In this article we will discuss the key repetition ranges for gaining strength, muscle . If your goal is fat loss your sets and reps are nowhere near as important as your calorie input vs output. In fact, comparing 4-6 sets to a single set, you’d experience around 80-85% more growth Nov 30, 2022 · 2-3 working sets per exercise. Here’s another shocking result: the survey found that the majority of respondents who were unable to perform 10 pushups or more were actually aged 54 or younger. After you’ve done this, make sure that the last rep that you do is difficult. High to moderate intensity. The amount of reps you are aiming to do will basically serve as a guide to your ideal weight to lift. Oct 19, 2016 · Once or twice a week, perform six sets of five reps of a loaded squat (goblet or back) at 50 to 60 percent of max weight. Week 2 Barbell Squat: 4 sets of 6 reps at 155 lbs. Without it, you won’t be able to train for other purposes like building muscle or improving strength. Do 3-4 sets per exercise. Light resistance training can give you a noticeable improvement in just a few weeks. Heavy weight (to failure). Jun 3, 2009 · Then you might want to rest for 15 seconds between each set. 4 sets x 6 reps = 24 reps. You want to be lifting something that allows you to complete three sets of 10 curls without Jul 23, 2018 · Now take the number of calories burned per minute (10. Mar 25, 2024 · You also want to allow yourself just enough time to recover between sets to maintain a high level of performance: 2 to 5 minutes for strength and power, 30 to 90 seconds for hypertrophy, and just Sep 15, 2022 · If it is fat loss, you are specifically looking for then 2-4 sets of 10-15 reps is ideal. Endurance. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps. Grasp the kettlebell by the horns and place the bottom of the bell against your belly, just under your sternum. *General Warm-up: Jumping Jacks 2-4min, Jogging 2-4min, or Jump Rope 2-4min. P. ”. So, my recommendation is to pick rep and 2 days ago · Heart Rate Zones: Check your heart rate often to be within the 60-70 per cent window when exercising at a moderate level and 70-85 per cent when exercising at a vigorous rate. Muscular strength: 1-5 reps. Or do all high-rep sets one workout and all low-rep sets the next time you train that body part. Do 15-20, rest until you feel ready to go and then do the next set. 5-8. , a science-based fitness facility Oct 22, 2022 · Beginners should complete 6-15 reps per set of resistance band exercises. Leg Raises 3xfailure. Volume is the key to increasing muscle mass. If you feel pain beyond just the typical muscle soreness that follows exercise, stop. g. Aug 25, 2020 · Unlike cardio and interval exercises that are measured by time and distance, weight training is measured by repetitions. This is the idea that lower rep ranges (e. For building muscle size (hypertrophy), perform 8-10 reps. The traditional program was 3 sets of 8 to 10 reps at 80% of one rep max. What’s important is the VOLUME (weight x reps x sets). [30] Do 2-5 sets for each exercise. 12-15 Reps Per Set = Endurance With Some Muscle. You can perform these exercises one of two ways: Individually: Aim for three sets of 10 to 15 reps. To build muscle mass or lose weight: 4 sets of 6–12 reps, 90 seconds to Jan 20, 2018 · 5-8 Reps Per Set = Strength AND Muscle Equally. Jun 26, 2018 · If You Want to Lose Weight, This Is What Your Strength Program Should Look Like. 2 g/kg of your ideal body weight per day, may be beneficial. (Choose a load that feels challenging by the third rep of each set. A novice lifter has trained regularly in the technique for at least six months. Jan 1, 2022 · To build muscle, use a set and rep scheme of 3 to 6 sets of 6 to 12 reps with 30 to 90 seconds of rest between each exercise and between sets. The data showed however, that age and gender play a significant role on the averages. Nov 8, 2021 · First, high reps allow you to do more volume in less time. Choose a weight that allows you to perform at least 8 but not more than 12 reps with proper form. High-Repetitions (higher than 12) Muscle fibers that provide endurance. [29] Pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull. 1-8) with heavier weights will make your muscles bigger and bulkier (fun fact: muscle can be built in every rep range [ source ]), but higher rep ranges (e. In general, it may be better to practice the oftenrecommended 8-12 reps with a load of 60-75% of yourmaximum in a given exercise than to try to get close to muscle failure with a light dumbbell or resistance band. Typically 12 to 15 repetitions make a set and three sets complete the exercise. Stronglifts 5×5: The Complete Guide to Building Strength and Muscle. Aug 8, 2023 · Higher reps make you toned. Exercise B: 3-4 sets of 6-12 reps @ RPE 7-9. May 4, 2011 · That is followed by an overhead press for 8 reps per side. Start with three sets of 15-20 for each exercise. So, as you can see the NASM, and many others, recommend specific rep and set ranges for specific goals. The gymless. For weight loss, evidence suggests that the higher end of this range, 25% to 30% of calories from protein, or 1–1. 70% of 1 rep max. You may end up doing more sets in these types of workouts simply because there are so many muscle groups to hit. org survey used a large sample, involving 1,403 participants above the age of 18. Start here. Discover the ultimate resource for Stronglifts 5×5, the proven strength training program to help you build strength and muscle. 80% of 1 rep max. And squeeze your leg to hold it in place. When your Oct 6, 2021 · When using light weights, you’ll want to use a high number of repetitions. You can promote some muscle growth or hypertrophy in your posterior chain though kettlebell swings by perform 3-4 sets of 8-12 reps, using a challenging weight that allows you to complete all reps with good form. For the first few weeks of your program, use light weight or just your body weight. According to the pros, beginners should aim for two to three sets of 10 to 15 reps with a kettlebell weight that’s tough but still manageable. S. I'll start them off at four sets of 12 reps to build muscle and strength endurance. Once you've mastered 15 reps, increase the weight by 5 percent. To free reps (5 reps) would increase strength but won't add volume or burn as much, and too high reps would jusu build endurance (just do cardio instead) Build muscle-burn more calories. The ideal rest period depends on your goals. Once you can do 12 to 15 repetitions with little effort, it's time to increase the weights. Increase your total sets to two to five. This is sufficient to build muscle, develop strength, and tone the body. Both workouts can effectively burn fat. Stronger than 5% of lifters. If weekly volume is going up while you’re in a calorie surplus and eating enough protein, muscle will be built Feb 14, 2024 · Examples include: lifting heavier weight, doing more reps, frequency, decreased rest, etc. 6. For hypertrophy, you typically do 3-4 sets of 6-12 reps with moderate weight. As a circuit: Do 10 to 15 reps of the first exercise, then the second exercise, and so on. Power (High Velocity - Fast and Explosive) 3-5. For two weeks, do 12 to 15 reps per set; for the next fortnight, do eight to 10 reps; then switch to four to six reps. Next follow that with a dumbbell row with 8-12 reps. Muscle hypertrophy : 30 to 60 seconds. 10-12 Reps Per Set = Muscle With Some Endurance. It would go like this: 20 push ups, 15 seconds rest, 20 push ups, 15 seconds rest, 20 push ups. Step 1. Moderate intensity. This is necessary to build muscular coordination and allow specific chemical reactions to occur in the supporting tissues. 6-12. If your goal is to improve muscle endurance, then 12-15+ reps per set is best. Here's my simple challenge to you: Keep the weight; change the mindset. Nov 17, 2023 · Tip. May 17, 2019 · So we know based on recent research that to a certain extent, more volume leads to more growth. ) If Nov 3, 2021 · Do this for a minimum of 2 to 3 days before increasing the time to 10 minutes and then 15, 20, 30 and thereafter, as per your capacity. If you do that, you’ve gotten stronger! Then, repeat next week. ) Deficit Calves Raises 3xfailure. (Surprising Results) What is Considered High Reps? Higher rep training is generally between 10-20 reps, and sometimes can be extended to 20-30 reps. Our weight loss calorie calculator needs up to four of your measurements: height, neck, waist, and hips, to determine the percentage and mass of body fat which is integral in estimating the number of calories you need to forgo on a daily basis in order to achieve weight loss. “The exact weight will depend on Beginner. This was because the researchers wanted to balance out the workload, given the lower amount of Sep 19, 2023 · Take five or 10 pounds off the weight listed, or a few reps off the max reps listed, and work in that range: In the above deadlift example, this could be doing sets of 245 for five, or sets with Aug 13, 2021 · To do this workout, load up the bar with about 70% of your 1RM, or a weight you can lift 8-10 times. Sep 21, 2022 · But how much weight should you lift, and how may reps should you do? Most people can gain muscle most efficiently by using moderate weight resistance with between eight to 12 reps per set. Mar 29, 2024 · As you become stronger, you’ll be able to add weight and increase the number of repetitions. Repetitions and Sets: For beginners, 1-2 sets of 12-15 repetitions. However, these are just guidelines, and beginners can see excellent results from performing 12 to 15 repetitions on any exercise. Rest for a one minutes and repeat that two more times for a total of three sets each. Mar 16, 2015 · In general, you want to work with a weight you can lift properly for eight to 15 reps, says Irv Rubenstein, PhD, exercise physiologist and founder of S. When 15-20 feels easy, get some heavier dumbbells and do it until that gets easier. Muscular power: lower reps (1-5) at a high weight, then higher reps (8-10) at lighter weights moving quickly and explosively. This is not set in stone, however. Start on all fours, hands under shoulders and knees under hips. That means you'd increase eight-pound dumbbells to 12 and your It consists of switching from low reps/high weight to high reps of lower weight. A beginner lifter can perform the movement correctly and has practiced it for at least a month. How do you keep skin tight while losing weight? Maintaining a gradual and steady weight loss, staying hydrated, and engaging in strength training can help improve skin elasticity during weight loss. Jul 21, 2023 · Rep Ranges for Strength, Hypertrophy, and Cutting. Weight Loss. The number of sets and reps you do when weight training may vary from one individual to the next, but it should always be consistent. Or try subbing the bench press for a May 17, 2019 · So we know based on recent research that to a certain extent, more volume leads to more growth. 90 sec. The adequate amount for you also depends on your stride length. 3. Length: Workout should last between 30-60 minutes. 10-30) with lighter weights will tone and sculpt your muscles. How To. Rest for a one minutes and repeat that Performing 2-5 sets of 5-10 reps per muscle group with heavier loads, per week, may be enough to help retain strength during the diet phase. Continue for 10, 15, or 20 minutes. E. Low-rep sets are four to seven reps. Sep 1, 2016 · Once 10 reps feel too easy, shoot for 15 reps with the same weight. Stop your workout if you are unable to do your reps with perfect form. For endurance, you typically do 2-4 sets of 15-20 reps with lighter weight. To lose body fat and build muscle: Use enough weight that it's challenging to complete 8 to 12 repetitions and 1 to 3 sets—1 for beginners, 2 to 3 for intermediate and advanced exercisers. 8-10 Reps Per Set = Muscle With Some Strength. Or you may “superset” two exercises to get more workout Aug 4, 2023 · How many reps should I do with 5 lb dumbbells? For general strength and toning, aim for 3-4 sets of 10-15 reps with 5-pound dumbbells. If you’re trying to keep I'd recommend 10-12 reps and 3-4 sets. Then, on the minute every minute, do five reps. Compare With. The first way is to do high-intensity interval training (HIIT) with light to moderate weight dumbbells. To tone your arm muscles, consider starting with 2- to 3-pound dumbbells, all the way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men. 30-45% 1RM. Stronger than 50% of lifters. Oct 17, 2022 · If you can do more than 16 reps, increase your weight next time. Pull it in tight while you hold a proud chest. For muscular endurance, that means 12 or more reps. Lift moderate to heavy weights for sets of 3–8 reps 2–3 times per week to maintain muscle mass. Equally ideal for increasing strength and building muscle. Begin with 1 set of each exercise , slowly working your way up to 2 to 3 sets by adding a set each week. This is a myth. The repetitions should be high on any exercise. Worthington recommends 12 to 15 reps to hit that time-under Jun 12, 2019 · Tightening your flabby arms can be accomplished with 5-pound weights and arm exercises. You need to add weight to progress. In fact, comparing 4-6 sets to a single set, you’d experience around 80-85% more growth Nov 6, 2021 · If your goal is to build strength, then your weights should be heavy enough that you can only perform 4-6 repetitions per set. 5. Jul 7, 2020 · Vary your rep ranges every few weeks. Get the blood flowing and your muscles warm. Use this online calculator to estimate your 1RM. Example, in a four week period; week 1 is 4-5 sets of 3-5 reps; week 2 is 3-5 sets of 6-9 reps; week 3 is 10-12 reps; week 4 is 12 to fifteen reps. Mar 22, 2021 · Ideally, you should be working for 60 to 90 seconds per set, and the number of reps you perform in that time depends on your tempo. Aim for 12-25 total repetitions of each exercise. Most ideal for strength goals, but also suited for building muscle. Intermediate. Exercise. Last updated on July 21st, 2023. There’s 2 ways to figure this out: Look at your weight training program. Lower repetitions (1-5): Muscle fibers that create power and strength. 60 sec. Weight Unit. The low weight and high rep group used a weight heavy enough for 25 to 35 reps. If a May 1, 2024 · The rest period between sets may range from 30 seconds to two minutes. But that weight is not optimal for strength building. 8-10. ” In other words, the form concessions you'll likely need to finish a huge Jan 7, 2020 · Break out of your comfort zone and change your mental approach to resistance. More sets with the same reps will help build muscle, and more weight but the same reps and sets will also work. 30-60 seconds rest. Exercise D: 3-4 sets of 6-12 reps @ RPE 7-9. 2-3 sets. Tuck a 5-pound dumbbell behind your left knee. By Tamara Pridgett. Nov 22, 2021 · The power training protocol was 3 sets of 12 to 14 reps at 40% of the participant’s one rep max. In this article we will discuss the key repetition ranges for gaining strength, muscle Mar 2, 2021 · You can keep up to 3 reps in reserve. Each exercise set should be performed one to three times for beginner weight trainers, and three to six times for those with a higher level of base fitness. For example, from one week to the next, progressive overload would look like: Week 1 Barbell Squat: 4 sets of 6 reps at 150 lbs. Exercise C: 3-4 sets of 6-12 reps @ RPE 7-9. Pounds (lb) Kilograms (kg) Our community Crunches standards are based on 73,797 lifts by Strength Level users. It is also important to eat a healthy diet and incorporate cardio exercise into your daily routine to reduce fat around your arms, which contributes to a flabby appearance. ( 6 ) It’s worth noting that your body, and thus your needs, are unique. Once you’ve completed all five exercises, that’s one round. 2-6. 10-14 working sets per workout. lt tr ov cr fv xt ee ly wl du