got the split,now how many reps/exercises?

[PatBateman]

the Greek Freak gave me a great split that I am loving. I am just a little bit unsure of how many reps and exercises to go for as I have to be careful cuz I have a tendency to overtrain. I am going for 4 sets per exercise and around 7-8 reps, sometimes a bit more if I can push it. I don't seem to grow as well at 6 reps and def. not lower than that.

I do:

Mon: Chest(3-4 exercises start with incline(smith or db), flat(db), pec deck, and maybe cables or a decline exercise for the 4th)

Tues: 1 type deadlift(romanian or regular), bis(2-3 exercises always preacher), traps(1 exercise always db shrugs)

Wed: Off

Thurs: Shoulders/tri's(1 overall shoulder move ie behind neck press or shoulder press or arnold,,,1 side delt raise, 1 front delt raise), 2-3 tri exercises

Fri: quads/calves lots of reps to get the burn

Sat: back(including one posterior delt exercise and 3 back exercises)

sunff

sorry its so long, but hopefully someone can comment, if you want karma, I'll give it. Thanks!!!

 

[CrimsonKing]

Focus on 60 - 75% of your 1RM for 3-4 set per exercise in the 10-12 rep range. Do no more then 15-20 sets total per workout (5 exercises)

 

[Greek Freak]

Too much volume, too high of reps. What I would do is 2-3 sets per exercise(so you can do enough exercises to keep good variation). For rep ranges I would go anywhere between 5-11. You want to be fairly consistant with that but change it up every 3-4 weeks(to avoid plateus). For total sets per workout you want to do between 12-15 sets in the time period of 45-60 mins...anything over an hour and your getting counterproductive. Do not count drop sets as 2 sets but if your doing them try and keep your workout a little shorter or drop the volume(keep them in consideration). What I would do is lower reps on a couple of the compound movements(5-9) and then higher reps on the isolation movements(7-11). PM for more info as always..and I can help personalize this to you more(for your goals and the type of lifting that works best for you).