Share your preferred sets/rep ranges.
This is fairly typical for me:
Typical sets/reps
Bench 5x 3-8
Incline 4x5-8
flys 4x6-10
Rows 4x5-8
pulldowns 4x6-8
narrow pd 4x6-8
squats 5x3-8
leg press 4x5-8
leg ext 4x10-15
leg curls 4x10-12
Calf raise 5x 10-20
seated press 5x3-8
side laterals 4x 8-15
rear laterals 4x8-15
shrugs 4x10-15
Tris 9x 8-15 reps
Bis 9x 5-8 reps
* and no, This isn’t all done in one day.
This is what I do on a 3 on, 1 off rotation
Chest/back
Legs
Shoulders/arms
Rest
Repeat
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Results 1 to 3 of 3
Thread: Typical sets and reps
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05-14-2024, 01:35 AM #1Registered User
- Join Date: Mar 2015
- Age: 58
- Posts: 5,105
- Rep Power: 17971
Typical sets and reps
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-14-2024, 05:20 PM #2Prepare Perform Prevail
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,614
- Rep Power: 13933
5x5-8 ramped to a top set for compounds
2-3x5-8 straight sets for compounds
2-3x8 for accessory movements
This is my general set up but accessory movements I'll sometimes bump up to 12, 15 or 20 reps if I'm feeling bored or I don't want to add more weight that day.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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06-01-2024, 01:38 AM #3Registered User
- Join Date: Jun 2018
- Age: 54
- Posts: 130
- Rep Power: 357
Right now, I'm enjoying a hypertrophy mess. I have specifically chosen exercises, number of sets, and order of exercises for my desires and needs and to fit my schedule. Sets are straight work sets and reps are minimum given that maximum weight is reached. I don't skimp on warm up sets for compound exercises, which are more like work sets but lighter weight and up to double the reps.
A
Dumbbell Pullover 3 x 12
Guillotine Paused Bench Press 6 x 6 density training; that is, progression through 30-, 25-, 20, to 15-second rest between sets before weight increase
Resistance Band Face Pull 3 x 10 to 20, progression through reps before tension increase
Dumbbells Incline Bench Press 5 x 10 alternate set with Weighted Inverted Row
Weighted Inverted Row 5 x 10 alternate set with Dumbbells Incline Bench Press
Seated Press Behind Neck 5 x 6
Upright Row 4 x 8
Dumbbells Fly 2 x 10 superset with Rear Delt Row
Rear Delt Row 2 x 10 superset with Dumbbells Fly
B
Zercher's Squat 4 x 8 alternate set with Romanian Deadlift
Romanian Deadlift 4 x 7 alternate set with Zercher's Squat
Weighted Chin-Up 5 x 6
Weighted Dip 3 x 10
E-Z Bar Skullcrusher 5 x 10 alternate set with Curl
Curl 5 x 8 alternate set with E-Z Bar Skullcrusher
Dumbbells Wide Curl 4 x 10
Sit-Up 3 x 12
Hanging Leg Raise 3 x 10
Other rep ranges that I absolutely love is
Squat 5 x 4 to 6
Squat 4 x 8
Squat 1 x 20
Deadlift 2 x 5
Bench Press 4 x 8
Slight Incline Bench Press 4 x 8
225 lb Bench Press AMRAP
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