Pump SG 21 - intermediate exercise

A standard good 3 set of 12 reps with be good for Guys.
No need to do a No Pain No Gain , full reps until fatigue.
A 75 % maximum weight will do.
No need to go for heavy weight, moderate medium 8-10 kg dumb bell will do a very fine job.

Some recommend 2 round per muscle group.
Intermediate level for those not too unfamiliar with physical exercise. ( not so inactive lifestyle)

Shoulder
Chest and Back
Arms.
Abs.
Leg.

A standard 15 min -20 min light jogging or bike will do.
Some may like the latest HIIT Exercise, Crossfit.
It's actually a return of  Circuit Training and Aerobic exercise.