We suggest performing the exercises in 3 sets of 10 repetitions and alternating when all is done one arm at a time. The weight load or the resistance of the elastics band remains your choice. To find out if you are using the right resistance, you have to go for the LAST repetition… the one that causes you heat in the muscle. With this advice, you ensure that you get enough strength to get better results in your training. It is important to listen to your body and adapt the exercises to your abilities.