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Sets and reps are up to you but you can't go wrong with a couple of warm up sets then three sets for each exercise and push each set until you're just shy of total muscle fatigue. Repeat this workout two to four times per week.
This workout is straightforward and its effectiveness lies in its simplicity.
As time passes, we all face the natural decline of muscle mass, but maintaining a steady schedule of resistance training can significantly counteract this effect, acting as a powerful antidote to the aging process. Complement this with cardiovascular activities, flexibility exercises, and a nutritious diet, and you're on your way to fostering a vibrant, healthy lifestyle.
Feel free to download this training plan and if you have any questions please don't hesitate to reach out.