Numbers and reps of strong muscle building exercises

Strong squeezing dumbbellsFridaybackDeadlift    6 x 4-6 between opposite lay the rod on the ground - not to practice with reflection!   
If you do not do it, dial pulls the rod bentupper roll before you head6 x 15, 12, 10, 8, 6, 4not very wide gripleg presses with one leg4 x 8-10 peck-deck    3 x 15 slightly, pause 30-45 withrod pulls the chin    4 x 8-10standing
    4 x 8-10

French pressure    5 x 8-10
Scott strokes on the bench    5 x 8-10    1 with the upper phase of contraction, with two run-down
Abdomenwhen you're through, you'll find that there is always prioritized one of the basic parts and others are a bit ripped off. Charles Livingston Review
Let me explain the number of repetitions A and B.

If you perform a sport where you use a lot of leg (cycling, soccer ...), and you have never had a problem with long distances, probably, your muscle fibers are called slow type.

It will be best for you to practice with the number of repetitions 8-12, the plan identified as B.
If you always go better sprints and more than 100 m is a problem for you, use the lower number of repetitions, but with a heavier weight, ideally 4-6, marked as A.

Another important part is the correct technique; everything is described in the notes and 100% tested.
One day, therefore more impress on the breast, the next day again on the back, but in every workout all games, which is to grow the best. What is important is just tactics but in modified form sets, reps and techniques.