Many to choose from. Check out the "anyone interested in posting daily work out" thread under the training section.
Start off doing 2 reps for 6 sets. Rest 5 minutes minimum between sets. This is probably about 90% of your 1RM.
When you stop getting stronger on this rep scheme move on to 9-11 reps to failure for 3 sets. start with a weight you fail with at 9, then when you can do 11, add weight to get back to 9. when you stop getting stronger with this, do 6 reps for 3 sets (with the weight you did for 9 reps to failure). rest 3-5 minutes between these sets. when you plateau on this routine, move on to 2x6 again and so on.
Note ONLY MAJOR MOVEMENTS (bench, overhead press, dead, and squat) USE THE 2X6 REP SCHEME. ALL OTHER EXERCISES ONLY MOVE FROM 9-11X3 AND 6X3 REP SCHEMES.
BTW I rest a minimum 4 days between work outs, and a maximum of 6 days to allow for extra rest b/c of not eating quite enough, strains, etc. Most of the time 4 days is all that's needed.
note: do warm up thouroughly for 2x6. I usually do 3 sets before work sets. On 6x4 and 9-11x3 do at least one warm up set.
I keep posting my workout, but nobody tries it. It's working great for me. After my 2x6 gets stale this time, I'll try an ME on bench, squat, and dead to check my progress.
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