hey guys im starting this routine monday, i edited some of the crap in it since the last time i posted.
im not sure how many reps or sets i should do.
i tend do to do low reps heavy weight for benchpress. in the 4-6 range of reps. and then for the less intense stuff i do 8-10 reps
can anyone help me figure out the sets and reps?
thank you!







Day 1: Legs:

* A. Full Squat 5x3,2,1
* B1. Leg Press 3-4x8-10
* B2. box jumps 3-4x8-10
* C. Calf Raises 3x12-15
* D. Lunges 3x12-15



Day 2: Chest:

* A. Incline Bench Press 5x3,2,1
* B1. DB Bench Press 3-4x8-10
* B2. DB Flyes 3-4x8-10
* C. Dips Superset 3x12-15
* D. Pushups 3x12-15



Day 3: Back:

* A. Deadlift 5x3,2,1*
* B1. Barbell Row 3-4x8-10
* B2. Lat Pulldowns 3-4x8-10
* C. One Arm DB Row 3x12-15
* D. Seated Pulldown 3x12-15


Day 4: Rest:


Day 5: Shoulder:

* A. Clean And Jerk5x3,2,1
* B1 Shoulder Press3-4x8-10
* B2. Side, Front. Rear Raises 3-4x8-10
* C. Shoulder Shrugs 3x12-15
* D. BB Facepulls 3x12-15

.

Day 6: Arms:

* A. Ez Curl Bar Curls 5x3,2,1*
* B1. Spider Curls 3-4x8-10
* B2. DB Hammer Curl 3-4x8-10
* C. Close Grip BP 3x12-15
* D. Skullcrushers 3x12-15
* E. Tricep Pushdowns