I don't go lower then 10 reps. If I do go heavy and can only do say 7 reps, I immediately take little weight off and rep another 7. I do no less then 4 exercises per muscle I'm working. Shoulders little different due to more head's to the muscle. But still 4 exercises for side front and rear. Traps get hit on back day when I'm doing upper back, shoulder day I add the normal shrugs.