Do elbows-back repetitions. These bursts of powerful plyometric movement will have your muscles firing on all cylinders.
Having said that however, other people successfully build muscle using a 3 day a week workout.
If you want to do cardio of general cardio fitness, then keep it low intensity and below 30 minutes to reduce muscle breakdown, but for burning fat......
Regarding the reps, today I made in the first set after warmup 9 reps and the second 6 reps with 50 Kgs.
Seems stupid to me, you cant work all the muscles in 1 group let alone 1 body part with just one exercise.
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