STRAIGHT SET

1 compound exercise performed in repetitions of 8-12, followed by  1-2 minutes of rest, repeated for 4 sets.e.g.

Bench Press, 10 reps x 4 sets

This method is great for improving strength.

SUPER SET

2 exercises performed immediately after each other with no rest in between.

e.g. Bench Press 10 reps, immediately followed by Press Ups 10 reps, followed by 1-2 minutes rest.

This method can be used to train 2 muscle groups at once e.g. bench press (chest) performed with upright row (back)

TRI-SET

3 exercises performed immediately after each other with no rest in between.

e.g. Bench Press 10 reps, immediately followed by Press Ups 10 reps, immediately followed by Tricep Dips 10 reps followed by 1-2 minutes rest.

This method is an advanced way to build  muscular endurance and size.

CLASSIC PYRAMID

1 exercise performed repeatedly, using increasing weights and decreasing reps, then returning to starting weight by decreasing weight and increasing reps.

e.g. Bench Press 

12 reps at 65% 1 Repetition Max (1RM), followed by 10 reps at 70% 1RM, 8 reps at 75% 1RM, 6 reps at 80% 1RM, 4 reps at 90% 1RM (followed by this sequence in reverse). Rest 1-2 minutes between sets.

This method is a great way to build muscular endurance. Ensure you rest adequately between sets.

PRE-EXHAUST

2 exercises performed as a super set, but performing an isolation exercise before a compound exercise to tire the primary muscle being targeted in the compound exercise. Both exercises should target the same muscle group.

e.g. Cable chest flys 10 reps, followed immediately by Bench Press 10 reps  

This method is an advanced training technique, great for increasing the size of a specific muscle.

POST-EXHAUST

2 exercises performed as a super set, performing a compound exercise before an isolation exercise

e.g. Bench Press (compound) 10 reps, immediately followed by Cable chest flys (isolation) 10 reps.

This method is an advanced training technique, great for increasing the size of a specific muscle.