[LazosVshape]

The title of the thread is self-explanatory. I will begin saying what i do. Back; 20 sets-6 exersises, reps;6-12. Chest;12-15 sets, 4-5 exersises, 6-14 reps. calves; 2 exersises, 8 sets, 11-30 reps. Forearms; 2 exersises, 8 sets, 40 reps Quads; 18 sets, 4 exersises 8-20 reps. Hams; 15-16 sets, 3-4 exersises, 8-20 reps. Shoulders; 15-18 sets, 4 exersises, reps;12-20 but most of the time supersets, bdrop sets, up the rack sets. Traps; 8-9 sets, 2 exersises.Tri's;4 exersises, 8-12 reps 13-14 sets Bi's; 4 exersises 6-15 reps, 13 sets.

[KEN777]

3 SETS OF TEN REPS BUT IDEALY YOU WOULD FAIL ON THE 10TH OF 1ST SET 9TH OF 2ND AND 8TH OF 3RD BUT 3 SETS OF 10 WILL DO..

[Masko AA]

If I'm doing 4 sets for 1 exercise I do 10,10,8,8. If I'm doing 3 sets for 1 exercise I do 10,8,8, but I switch that every 5 weeks or so next time it might be 8,8,6,5 or 12,10,10,8 I noticed I grow alot more switching reps b/c it works your muscle differently.

Chest 12-13 sets 4 exercises
Tri's 10 sets 3 exercises
Bi's 10 sets 3 exercises
Back 15 sets 4 exercises
Shoulders 11 sets 4 exercises

I'll do lower body later GOTTA PEE.

[Mygeeto]

Bodypart/exersizes/sets/reps (including warm ups)

Triceps: 3, 8, 8-14
Chest: 5, 10-12, 10
Back: 5, 13, 8-15
Quads/Hams: 4, 12, 5-20
Calves: 1, 6, 30
Shoulders: 3, 8, 15
Biceps: 3, 8, 10

[aleksandar]

warm up 15 reps then 3 sets 10, 8, 6

[KEN777]

Originally Posted by Masko AA

If I'm doing 4 sets for 1 exercise I do 10,10,8,8. If I'm doing 3 sets for 1 exercise I do 10,8,8, but I switch that every 5 weeks or so next time it might be 8,8,6,5 or 12,10,10,8 I noticed I grow alot more switching reps b/c it works your muscle differently.

Chest 12-13 sets 4 exercises
Tri's 10 sets 3 exercises
Bi's 10 sets 3 exercises
Back 15 sets 4 exercises
Shoulders 11 sets 4 exercises

I'll do lower body later GOTTA PEE.

thast's cool and I'm sure it works as you say ...as long as you get in 30+ reps.. 3-4 exercises per body part is just fine..

[AmericanPowerHouse]

One warm up set followed by 3 working sets with 10 reps all to failure. If I find I can do more than 10 I finish the set with no less than 12 and on the next set increase the weight as needed to reach a 10 rep failure. Occasionally I'll do some forced reps for that extra fiber recruitment making sure not to break form just to push the weight.

[USCfb11]

i usually shoot for 3-4 sets per exercise with 8-12 reps. if im starting to plateau ill usually go to 4 sets x 6-8 reps. Ill also usually take whatever body part im working that day to failure with a compound exercise at the end of w/o. Hope this helps!

[IronTooks]

12-15 for big muscles, 8-9 for small muscles. 10, 8, 6, 4 reps. Sometimes 2-3 reps for bench, deads, and dumbell shoulder presses.