Type
of
Training Exercise Repetitions
Sets Load Intensity Rest
between
sets ME Barbell
Bench
Press Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME Barbell
Incline
Bench
Press Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME Free
Weight
Bench
Press Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME Free
Weight
Incline
Press Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME Chest
Press
Machine Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME Standing
Cable
Crossovers Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME Push
Ups Low
16
/
High
22 3 Body
Weight Body
Weight 30
Secs ME Free
Weight
Around
the
World Low
16
/
High
22 3 20-30%
of
1RM 20-30% 30
Secs ME
=
Muscular
Endurance;
the
ability
of
your
muscles
to
prolong
the
onset
of
fatigue MH Barbell
Bench
Press Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH Barbell
Incline
Bench
Press Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH Free
Weight
Bench
Press Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH Free
Weight
Incline
Press Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH Chest
Press
Machine Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH Standing
Cable
Crossovers Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH Push
Ups Low
8
/
High
12 3 Body
Weight Body
Weight 60-90
Secs MH Free
Weight
Around
the
World Low
8
/
High
12 3 60-80%
of
1
RM 60-80% 60-90
Secs MH
=
Muscular
Hypertrophy;
an
increase
in
the
size
of
the
muscle MP
and
Power Barbell
Bench
Press Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
and
Power Barbell
Incline
Bench
Press Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
and
Power Free
Weight
Bench
Press Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
and
Power Free
Weight
Incline
Press Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
and
Power Chest
Press
Machine Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
and
Power Standing
Cable
Crossovers Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
and
Power Free
Weight
Around
the
World Low
6
/
High
8 Low
3
/
High
4 40-80%
of
1
RM 40-80% 90-120
Secs MP
=
Muscular
Power;
exerting
maximal
strength
and
speed
in
a
movement MS Barbell
Bench
Press Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM 85-95% >2
mins MS Barbell
Incline
Bench
Press Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM 85-95% >2
mins
MS MS MS MS MS
Free
Weight
Bench
Press
Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM Free
Weight
Incline
Press Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM Chest
Press
Machine Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM Standing
Cable
Crossovers Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM Free
Weight
Around
the
World Low
1
/
High
5 Low
3
/
High
5 85-95%
of
1
RM MS
=
Muscular
strength;
exerting
maximal
force
in
a
movement 1RM
=
Maximum
lift
in
load
(weight)
for
that
single,
specific
exercise