Warm-Up first.
Frequency:
- 2-3x/week (total body workouts) or
- 4-6x/week (split workouts)
Intensity: For toning and muscle endurance, perform between 8-12 repetitions at 60-80% of 1 rep max. For greater strength and size increases, perform 6-8 repetitions. Progressive fatigue should result in difficulty performing last 2-3 repetitions achieving temporary muscle failure.
Time: Exercise 8-10 major muscle groups/1-2 sets per group. If a beginner, begin with 1 set for the first 4 to 6 weeks.
Type: Begin with machines and transition to free-weights if desired.
