Originally Posted by andyebs

cheers i will cut bicepts down hear to learn

one thing will say first 2 are more like warm up sets so theres only one real working set per group
this is something new i am giving a go
sort of like this

Take your 6 rep max for a particular exercise and base your percentages off this weight for the different sets.

For the 10 rep set, use 50% of your 6RM weight.

For the 8 rep set use 75% of your 6RM weight.

For the 6 rep set use 100% of your 6RM weight.

Then you would finish off with using 35% of you 6RM for the 15 reps set.