The road to massive bis and tris is less about #armday and more about total-body stimulus and pushing to your limits.

How many sets and reps to do: 3 x 12 lunges, with a 60-sec break between sets Pros : If strength is your goal, straight sets give you the longest recovery time between sets, meaning you’re more ...

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How many sets and reps to do: 3 x 12 lunges, with a 60-sec break between sets. Mike Raabe // Getty Images. Straight sets can be used to help you lift your heaviest in compound exercises like lunges.

In this workout of your workout split, aim for 3-4 sets of 8-10 reps for each exercise. Remember, the E-exercises should be performed as a superset and the F-exercises as a tri-set.

Side plank: 2 to 3 sets, 8 to 12 reps per side; Resistance training. This part of the workout focuses on four different supersets with a “push” focus.

Perform 5 sets lowering the reps from 5 to 4, 3, 2, and 1, resting 60–90 seconds in between. 3A. Hanging Leg Raise. Hanging Leg RaisesJames Michelfelder. How to Do It.

Build up to three sets of 10 with 60 to 90 seconds rest in between sets. Level 5: Aim to do three regular push-ups. Work up to three rounds of 10 reps with 60 to 90 seconds rest.