If your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.

Complete 3 sets of 8 reps. Note that there is one fewer set of split squats than there is of the batwing row. 4. Chinup . How to Do It. Perform 5 reps your first set, then 4, and so on down to 1.

Counting reps might be sabotaging your workouts. Why time under tension and rep-free training builds muscle better than ...

For example, if you’re performing the dumbbell bench press for three sets in the eight to 12 rep range, your sets and reps may look like this: Set 1 (warm-up): 8 reps with 40 pounds Set 2 (warm ...

Typical schemes include three sets of 10, four sets of eight to 12, or five sets of five. These are often written in the format [sets]x[reps], so 5 x 5 would be five sets of five reps each, and 3 ...

Skip the gym. These 9 at-home moves help women 40+ tone crepey arms and build firmer, more defined upper-body muscle fast.

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.

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 3 sets of 10 reps per side, with a 1-minute rest between sets. A person can perform lateral lunges 2 to 3 times per week. 4. Stepup with reverse lunge. Share on Pinterest.