Been doing about 12 sets each of bi and tris. Rep ranges between 10-20. Sometimes I'll superset something just for variety. It's been taking me about 50 minutes to an hour to get thru 24 set total arm workout. Doing this 3 x week. I would.probably up the volume more but the tendonitis in my left elbow is causing some misery. So 3 x week it is till this shit finally heals up.