When creating your own workout...

It is always good to go with 3 sets of 15 or 20...depends on what you are lifting and what your goal is. I used to do a progressive workout( 16 years ago) that was 4 sets. 1st was set of 15, then 10, then 8 then my 6 rep max. I loved it but it was more of a man's/body builder's workout. 3 sets of 15 works and wokrs well, but push yourself and add weights! Never just do what you feel like you can do. If you got o "failure" at set 3 then you have successfully broken down your muscle:) That deserves a whoo hoo! Failure means that you couldn't do another rep if there was a firecracker lit under you:) It feels pretty hard and wobbly and shaky and like you want to die...AHH success!

I build my workouts in sets of 2. Two exercises for each body part. 2 back, 2 bi-ceps, 2 tri-ceps, 2 chest. I take about a 30 second rest between each set. If I have to stop and pant for a few seconds between each rep then I do but always on the "rest" part of the exercise.

I do legs on opposite days of upper body and give the body at least 2 days rest between each body region...so like day one...upper body, day 2...lower...day three hardcore cardio and abs...and so on. For me, personally, it helps my body recover and build better:)

The classes I take combine all of these parts which is fine but when "lifting" solely for the purpose of building strength and muscle mass the alternating is key!