https://www.bodybuilding.com/fun/wotw46.htm Sets: You will be using four sets per exercise, where the first set serves as a warm-up, and the following three are the muscle building sets. Reps: Rep ranges are the same for all exercises, but vary with each set. The first set, which is the warm-up, consists of 15 reps. The second, and third sets consist of eight reps for muscle building, and the fourth set consists of six reps, which are also for muscular gains. Rest: Rest 60-90 seconds in between sets, to allow your muscles to fully recover, and slightly more in between exercises.