From Terry Sartin: I want you to be sure anytime you work a muscle group, you do a minimum number of exercises and a minimum number of sets for that muscle group. It will make a difference on how much blood and oxygen you get to those muscle fibers. It will make sure those muscle fibers are getting torn down correctly. You are tearing the fibers down, wearing them out. Over time as they heal, they grow back just a little bit bigger and stronger.
So, if you are running short on time at the gym, I’d rather you spend the extra time doing the rest of, for example, your chest exercises and sets rather than hurry through chest to get to arms.
Now we’ll break down the muscle groups and look at number of sets.
Flat Bench Press
Incline Bench Press
Incline Chest Flys
Seated Behind-the-Neck Pulldowns
Narrow-Grip Downward Rows
EZ-Curl Bar Pull-ups
Straight Bar Curls
Incline Bench Curls
EZ-Curl Bar Preacher Curls
Use the rowing machine.
To gauge weight, warm up each muscle group with weight light enough to get good range of motion in 12-18 reps for one set. Then increase the weight to only get 6-8 reps with good form. That weight might be 10 pounds. It might be 150 pounds. Be smart. Push yourself. And make sure your form is good. And don’t quit.