Well my schedule is built like a cycle...
Sunday: Chest,Triceps
Monday:Schulders and Biceps
Tuesday: OFF
Wensday:Legs
Thuresday:Back and Forearms
Friday:Off(Sometimes I do an extra workout Bicepes-Tricepes depending on how I feel)
Saturday: OFF
All exercies done with 2 warm up sets and 4 working sets.
Reps go like this:
Week 1: Warm ups: 6 reps, Work sets: 10 reps
Week 2: Warm ups: 6 reps, Work sets: 8 reps
Week 3: Warm ups: 6 reps, Work sets: 6 reps
From week to week I'll add weight,If the work sets were easy and I manged doing 4 sets with the same weight(what you not spose to be able to do couse you rather go very heavy for the first woek set and then take a bit of weight for the next work set) I rather add some extra weight for the next week and then do 1 work sets with max weight and then take off 2 pound for the next working set and so...
Basically the most important set is the first working set you have to execute a certain number of reps with a specific wheight. For the second thired and forth work set I rather take of a bit of weight but still execute the number of reps that I need to do.
Now when you finish Week 3 you wanna try and hit Week 2 weight for 10 reps.Meaning in the end of the 3 week cycle when you're going back to week 1 you use the whights that you used for week 2..
If in some poing you couldnt execute the number of reps with a certain weight
what you do is for the next week you dont add wheight for the specific exercise and you try to execute it for a lower number of reps in the folowing week. As I already said you need to pay more attention for the reps and not for the weight.
So basically that's it...you do 4 cycles like that..and then you change the exercises and create a new rutine and start the cycles all over again.
From time to time can go for longer cycles
...and then I'll have a 4 week cycle with 12 10 8 6 reps...If I wanna add some power or so I can go 10-8-6-4...
That's about it...
When just begining this kind of program you rather stick with the 10-8-6 and really learn how this thing works...This program is great in my opinion couse you hit all kind of weights with all diffrent number of reps...
And you always have a goal couse When you start the first week again in the thired cycle you should be able to execute 10 reps with the weight that 3 weeks earlier you only managed 6 reps.
I hope I coverd all aspects and How the cycle works and how you add weight...If you have anymore question please ask.
And dont forget more important than the training itself EAT EAT EAT
EVERY TIME OF THE DAY IS A GOOD TIME FOR OATMEAL!!!!!!!
)
6 oclock crew. 
