How many reps and sets ?
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Answers:
Muscular strength - you will want 2-6 sets, with 6 or more repetitions
running is the best proven way to get abs because you burn the fat off reavealing them... and umm the strength just lift the following:
Chest - Flat Chest with dumbells, incline with dumbells, decline with dumbells, pec deck etc (that's if you got access to a gym or weights..)
Shoulder - Shoulder press, fly's (put two dumbells vertically to you and act like you have wings) , front fly's (same thing just instead of having the dumbells vertically to you have them horizontally and just go in an up and down motion)
Back - Lateral Pulldown, chin up (wide grip meaning have your arms wide instead of close to eachother)
Arms - Bicep Curls (dumbells normal up and down) Triceps (basically create a pully with a heavy weight on the end and pull down and back up)
(always do a warm up with a light weight, then 3 sets of 10 reps to get the best results)
hope that helped ya
to improve muscular endurance, u should tend to go for lighter weights w/ more reps. to pump ur muscles up to thier genetically programmed maximum size, opt for heavy weights w/ smaller sets. 3-4 sets is the norm, with anywhere from 8-12 reps per set.
Follow some standards and modify based on ur experience. U will be able to devise the program w/o much pain.
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