? on changing sets and reps

[SSJDragonPOWER]

Should u change the rep and set range every 3 weeks? Right now I'm bulking and I'm wondering what are great recommended rep ranges for legs like the quads and hamstrings, and small muscle groups like the bi's and tri's? need some advice on this topic. Thanx

[Winger890]

I've heard that you should do 4-6 reps for most muscle groups including your arms. and then do 3 sets of these including warm up sets and weight incresing sets. i'll give you the program i use.

[Winger890]

Monday Name of exercise Sets Reps
Close Leg Squats 3 4 to 6
Lunges 3 4 to 6
Wide Leg Squats 3 4 to 6

Tuesday Name of exercise Sets Reps
Straight bar curls 2 4 to 6
Alternate Dumbell curls 2 4 to 6
Alternate Hammer Curls 2 4 to 6

Across body lift 2 4 to 6
Lying tricep presses 2 6
Reverse Grip tricep presses 1 6

Wrist curls 2 6 to 8
Rev. Wrist Curls 1 6 to 8

Leg Lifts 1 12 to 15
Crunches 2 8 to 10

Wednesday Name of exercise Sets Reps
Straight bar military press 3 4 to 6
Dumbell Press 2 4 to 6
Dumbell side Laterals 2 6 to 8

Barbell Shrugs 2 4 to 6
Weighted Rows (close grip) 2 4 to 6

Thursday Name of exercise Sets Reps
Bentover Barbell Rows 3 4 to 6
Weighted Hyper Extensions 3 4 to 6

Friday Name of exercise Sets Reps
Flat dumbell bench Press 3 4 to 6
Incline Dumbell Press 3 4 to 6
Weighted Dips 2 4 to 6


--James--

[Winger890]

soz came out poorly....

Monday

Close Leg Squats 3Sets 4 to 6reps
Lunges 3Sets 4 to 6reps
Wide Leg Squats 3Sets 4 to 6reps

Tuesday

Straight bar curls 2Sets 4 to 6reps
Alternate Dumbell curls 2Sets 4 to 6reps
Alternate Hammer Curls 2Sets 4 to 6reps

Across body lift 2Sets 4 to 6reps
Lying tricep presses 2Sets 6reps
Reverse Grip tricep presses 1Sets 6reps

Wrist curls 2Sets 6 to 8reps
Rev. Wrist Curls 1Sets 6 to 8reps

Leg Lifts 1Sets 12 to 15reps
Crunches 2Sets 8 to 10reps

Wednesday
Straight bar military press 3Sets 4 to 6reps
Dumbell Press 2Sets 4 to 6reps
Dumbell side Laterals 2Sets 6 to 8reps

Barbell Shrugs 2Sets 4 to 6reps
Weighted Rows (close grip) 2Sets 4 to 6reps

Thursday

Bentover Barbell Rows 3Sets 4 to 6reps
Touch toe Dead weight Lifts 2Sets 4 to 6reps
Weighted Hyper Extensions 3Sets 4 to 6reps

Friday
Flat dumbell bench Press 3Sets 4 to 6reps
Incline Dumbell Press 3Sets 4 to 6reps
Weighted Dips 2Sets 4 to 6reps