Beginner: 8-12 repetition. Intermediate: 12-16 reps. Advanced: 16-20 reps. Rest 30-45 secs and repeat another once or twice.
Make sure you choose a weight you can complete the repetitions with using good form – but that are hard enough for your last two repetitions to feel tough!
Push up (can be done on knees)
Bent over row or single arm row