Workouts using the single system method. Using single set workouts is a great way to workout for beginners. Using the single set system involves only one set per exercise. For beginners, this is a great way to learn the proper techniques for each exercise. It is also recommended for those looking for a time-efficient workout. An older adult is also a good candidate for this type of program. While you are learning, you also get the benefits of a resistance training program. For example, a good workout plan would be one exercise for each body part such as your chest, arms, legs and back. Single set workout routines are great for introducing yourself to the machines, and how to properly use gym equipment also. A good exercise in this type of program may have 8 to 12 repetitions and a rest time of a few minutes to properly understand the technique. Single set exercises should be the basic exercises for a particular muscle group that not difficult to learn. For example, an exercise for your chest would be the machine press. You should do this type of training a few days a week to get your body accustomed to the exercises. The intensity level should be low with you weight of less than 30-50% of your max weight. Rest should be around 2 to 3 minutes between exercises. They should also last about 20 to 30 minutes per workout. Only increase the intensity when are able to do more than 15 reps easily. There should also be around 48 hours between workouts.