19, 5'9, 170, 15-20%BF Suggestions?

[Dru]

Any suggestions for strength and size? # Reps and Sets per exercise? Which exercises are best? How many exercises per muscle group? 19, 5'9, 170, 15-20%BF)

 

[Adrenolin]

Any suggestions for strength and size? # Reps and Sets per exercise? Which exercises are best? How many exercises per muscle group? 19, 5'9, 170, 15-20%BF)

try to use as many compound exercises as you can, stick w/ a 3-8 rep range (80-90% of 1 rm). i generally do 4-8sets per exercise (depending on muscle...big=do more, small=do less) and 3-4 exercises per muscle. keep the intensity high throughout the entire workout, dont slack off at the end. i work out twice a day 4 days a week, and i do cardio before and after every workout(you being 15-20% bf id recommend you do the cardio too.)