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post #2 of (permalink) Old 08-30-2011, 04:36 AM
Super Heavyweight
marcthegame's Avatar
Join Date: Mar 2009
Location: Toronto
Posts: 4,222
I try to keep my workouts around 45mins -90mins. Depends on your goal if you want mass/strength/tone. Now i rest 90 seconds to 3 mins between sets.

For Mass:
heavy weights low rep
2-3 reps/ 3 sets

7-12 rep/3 sets
weighs that allow you to complete the full amount of sets, typically do x amount of weight that you will struggle with the last few reps.

Toning: low weights high reps

For Bicep i like:
dumbbell curls
hammer curls
preacher curls
cable curls
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