cellaratt

I personally do a warm up set on my very first exercise and then I don't warm up for any exercise after that all other's are working sets. I do back and biceps one day and chest and triceps another. By the time I get to bi's they are warmed up from back and the time I get to tries they are also warmed up from chest, that's my reasoning for doing them in that order...May be old school but it works for me. I generaly do 3 working set on all exerceise except flat bench where I do more of a powerlifting routine. Cant recite that for you right now as it is in my training partners plan. In my journal I follow original description due to training partners current absence. I target 10 as my goal number but if I'm in my last setand can get only 6-8 I'm happy with that. I go up in weight between each set so if If I'm in my last set and still got power, I rep out addition reps till failure. I would x-out foreamrs, they will get enough of a hit during back and bi's, unless your going for the popeye look, which in that case I can give you a great forearm routine. If I get to my third set and make it to 15 reps until I fail I raise my weight used on my next training session of the same exercise...Hope some of this help...Completely personal to my liking and may not work for you...