There are a ton of different theories out there, and it seems like every gym advocates their own special numbers, but here is what we do know: If you want to gain bulk than you want to do a small amount of reps and use a heavy weight.  Most often this is done with the number of reps descending while the weight increases during a given workout. Sets should range from 3-6. So while doing a bench press, it might look something like this:

10 reps of 200 lbs., 6 reps of 220 lbs., and 3 reps of 250 lbs.

On the other hand, if you are just looking to tone up or maintain what muscle you have than you are looking at much higher reps. You can use anything from 10 -20 reps in a single set. Your sets can vary from 1-3.

While a regular routine of any of the above would keep you in good shape it is also good to change it up. Keep your muscles guessing and they will have to work harder for you. Keep in mind the key to any weight routine is to keep your movements slow and controlled.  So, before you go into the gym think about what your goals are and put a workout plan into action that will help you achieve those goals.

To switch up the traditional sets and reps check out Champion's Rx, a daily high-intensity workout program that varies sets and reps on a regular basis.