Increase weight every set

1. Pick a starting weight for the first set of 12

2. Then increase for the next set of 10

3. Increase again for the final et of 8

4. If you cant hit the target reps, lower weight next workout.

Focus on progressive overload each session.

1. Pick a weight that you can do 8 reps of

2. Then push for 10 reps

3. Then push for 12 reps, once you hit 12 up the weight.

4. Repeat

5. If you cant do 8 reps, lower the weight until you can.

Warm up each target muscle before every session

1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

DB = dumbbell

SA = single arm

SL = single leg

drop set = finisher set immediately after working set at a lighter weight

partial reps = 1/3 - 2/3 of full range of motion

superset = 2 exercise performed together, one after the other