When it comes to customizing a strength training program geared toward one’s needs, there are a few basic core movements or focal areas to keep in mind. According on the expertise of Dr. Michael Pollock, at the University of Florida in Gainesville, a good fitness program should include 8-10 of the body’s major muscles:

-Abdominals
-Arms
-Trunks
-Lumbar Spine
-Glutes
-Calves
-Hamstrings
-Triceps
-Biceps
-Shoulders
-Necks

Despite the benefits of doing three sets, performing a single set is laudable. Review some of the exercises that you can incorporate in your weekly training program:

Abdominals Bent leg sit-ups for
Abdominals - side bends for the sides
Hamstring -curls
Biceps - concentration curl for biceps
Triceps Behind the head triceps curl
Calves Toe raises for
Forearms - wrist curls for forearms
Quads Leg extensions for quads
Dead lift for thighs, gluteus, and lower back
Chest - bench press for chest;
Chest -Bench pullover for upper back and chest
Shoulders - upright row for neck, upper back and shoulders
Shoulders - Military press for shoulders
Shoulders - Rows for back and shoulders
Legs - lunges
Legs - squats
Legs - parallel squats for legs

Based on the findings of a Dr. Pollack, bench presses performed in sets of two had the best effects in strength increases. When compared with doing only two sets, strength improvements were enhanced by 23 percent. The same findings showed that with bench presses were found to be true in the number of set of knee extensions.

According to Dr. Pollock two sets have not been identified as more advantageous than one set. Not to mention, the extra time compared with the rewards are not worth the trade-off. Consequently, for individuals who perform one set of each of the above exercises by using an intense resistance machines or heavy weights, the results will prove to be beneficial.