The best way to get the most out of your workout is to provide maximum muscle strain and failure. It doesn't matter how many reps you do , if you can achieve maximum strain in 5 reps or 20 reps , it doesnt matter , whats important is that u feel the pain and notice that u literally cant go on. 3 sets are more than enough.
you should split up your training regiment to two muscle groups per day :
Monday : Chest / Biceps , Tuesday : Back and shoulders / triceps , wednesday : Legs / cardio / bycicling
and repeat , 6 days per week is enough. and ONLY work out the same muscle group twice a week , no more than that.
Thats my personal workout regiment right there , I have 8 years experience.
They search from house to house , they capture the youth , they imprison the youth , they kill the youth. These events are unfolding and America is sitting and fanning the flames, and worse than that is that the Muslims are sitting and watching. Justice cries out O Muslims ! O Muslims of the world , O so called Islamic Governments , rush to the aid of Islam . Rush to the aid of those oppressed by the great powers. From the beginning that we have come to this revolution , one of our big issues is that Israel must be removed ,yes truly ,Palestine will remain alive , for the Palestinians.
When a nation of a Billion cries out ,Israel is terrified of that cry , the cry of our nation : Death to Israel ! Death to America !