About our Literacy Instruction Program. Literacy abilities are the foundation of contemporary K-12 schooling and for most current careers, yet many students struggle to attain the expected literacy benchmarks.
Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 15 reps of a bench press.
The Workout. 1  Squats 3 sets of 15 reps. 2  Overhead Press 3 sets of 15 reps. 3  Standing side raise 3 sets of 15 reps.  Standing low row 3 sets of 15 1  reps. Band kickback 3 sets of 15 reps.  Standing arm curl 3 sets of 15 1  reps. Be sure to properly warm-up before beginning this or any workout.  Rest 30-90 seconds between each set.