| Basic Workout Guidelines: |
| Desired Result: |
*Load |
Sets |
Reps |
Rest |
| Increase Endurance (tone & sculpt) |
67% or less |
2-3 |
12-20 |
30 seconds or less |
| Increase Size (hypertrophy) |
67-85% |
3-6 |
6-12 |
30-90 seconds |
| Increase Strength |
85% or more |
2-6 |
1-6 |
2-5 minutes |
| *Load is based on 1 Rep-Max (maximum weight you can lift 1 time) 1RM Calculator |
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CalorieCheckBook (CCB) recommends you consult your physician prior to making any changes to your diet and/or beginning an exercise routine. The information posted on CCB comes from its members and is not checked for accuracy. CCB is not responsible for any injuries that may occur. |
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