Well ...to tell the truth I actually work out twice a day seven days a week, mornings I rotate arms, back, legs and chest ( using dip bars, pull up bars and a zane leg blaster. Evenings everyday I'll do one set of 75 pushups, laterals for a set of 24 with ten pound plates, 40 sit ups , a set of 20 good mornings with (2) 40 pd dumbbells, and a set of 20 forearm curls with the same 40 pound dumbbells, calf raises on my stairs for a non stop set of 60 and a set of 30 shrugs with a stretch cable...sounds like a lot but you can bang out the whole thing in half an hour....j