Answer:
1-6
Step-by-step explanation:
Increase in muscle mass, ie muscle cell hypertrophy, is achieved through training with a load not exceeding 85% of maximum. Large muscle groups such as pectoralis, latissimus, and quadriceps are trained in 4 batches per workout, but the number of batches per muscle group should not exceed 12. For smaller muscle groups such as biceps and triceps it is enough to make 3 series. Exercises are performed at a slow pace to maximize muscle contraction and extend the amount of time the muscle spends under load.
Number of batches per exercise: 4
Number of exercises per muscle group: 3
Number of reps per exercise: 8 - 12 (10 is ideal)
Load: 70 - 85% of maximum load
Rest: 60 - 90 seconds