High School Teaching Assistant. High school teaching assistants work hard to ensure that students with special needs are able to achieve success in the classroom, with proper programming from teachers, and additional professional support. High school teaching assistants:
Incline Bench Press: 2 sets of 12 reps (24 total reps) Total Workout Volume For Chest: 48 reps. - Ideal Workout Volume! The total number of reps performed is 48 (24 plus 24), which is within the ideal volume range (30-60reps) for larger muscle groups. - Ideal Number of Sets and Reps! 3 sets of 8 reps and 2 sets of 12 reps are both within the ideal rep/ set range for muscle gain (see step three). And thatâs the end of this article.
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.