I train in the rep range of 6-8 once I can do 3 sets of 8 I increase the weight.I always warm up at 50% and 70% for 10 reps of each b4 the working sets.
Legs are trained at 3 sets of 10
Forearms/calfs are trained at 3 sets of 20


I do drop sets for each bp/workout once every 6 weeks.just to keep me refreshed and confuse the muscles.

Training split is like this

1 Shoulders/triceps/Traps/Abs
2 Upper legs/Biceps
3 Chest/Calfs/Abs
4 Delts/Back/Forearms/Abs

I know a lot of people don,t go from torso to legs or the otherway round but this really is working for me.

Major body parts get 3-4 ex each

I squat bench and deadlift EVERY week without fail the rest are for visual purposes those 3 I don,t believe you can grow without.

Just MO

Billy