Originally Posted by Glyder

Rep Ranges
CHEST AND SHOULDERS PRESSES 11-15 RP

BENCH PRESS (Flat bar pressing) 15-30 RP.

PULLDOWN MOVEMENTS 15-20 RP

BARBELL ROWS 12 SS

NO STATICS ON TRICEPS

CLOSE GRIP AND CGRGP 11-15 RP
SKULLS 15-30 RP
DIPS 15-20 RP

DB PRESSES 15-20 RP

BICEP BB AND DB CURLS 15-20 RP

PREACHER CURLS 11-15 RP

1 ARM REV CABLE AND HAMMER CURLS 12-20 SS

PINWHEEL CURLS ONE STRAIGHT SET 10-12 REPS

HAMSTRINGS ON CURLING MOVEMENTS 20-30 RP

SUMO HAM PRESSES 12-20 SS

CALVES GET A STRAIGHT FOR 12,THEN ADD WEIGHT NEXT TIME

FOR QUADS WORK UP TO TWO STRAIGHT SETS,
ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER)

REGULAR DEADLIFTS, TRAPBAR DEADLIFTS AND RACK DEADLIFTS
ARE DONE WITH TWO STRAIGHT SETS (AFTER WARMUPS)
ONE SET IS 6-8 AND THE SECOND SET IS 3-4

DON'T RP QUADS OR BACK THICKNESS MOVEMENTS
CABLE ROWS OR ONE-HAND DB ROWS ARE OK TO RP!!

STIFFLEGGED DEADLIFTS - STRAIGHT
OF 12 OR SETS OF 6 + 10 LBS TO EACH SIDE
UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS.
THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS
ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST.


THERE ARE REALLY NO RIGHT OR WRONG EXERCISES BUT,
IT'S HIGHLY RECOMMENDED THAT YOU USE SOME SORT OF
COMPOUND-TYPE OF MOVEMENT. LIKE FRONT OR BACK PRESS
ON A MACHINE OR BARBELL OR SMYTHE. BUT IF YOU DECIDE
TO GO WITH A LESS COMPOUND MOVEMENT ANYWAYS, YOU'LL
FIND OUT WHY IT WASN'T RECOMMENDED SOON ENOUGH.