Speaking of rep ranges.... 2016 and 2021 research papers show that for most regular people, high reps can lead to similar gains in hypertrophy and maybe even strength differences are not that great.
Of course, actual strength athletes training to hit a 1-rep-max have to train for that and thus need to lift heavy with low reps, but for most people, especially those who are relatively untrained, even 25 reps will result in gains as long as it is done to exhaustion. That can get pretty tedious working in those rep ranges though.
I have my own rep range;
Yesterdays target was the chest
Dumbbell benchpress- Warm up - very light weight 6KG - 3 sets of 20 reps
- 10KG - 3 sets of 10 reps
- 14KG - 3 sets of 10 reps
- 16KG - 3 sets of 10 reps
- 20KG - 2 sets of 8 reps
- 24KG - 1 set of 8 reps
- 26KG - 1 set of 8 reps
- 30KG - 1 set of 6 reps
- 36KG (my max) - 1 set of 3 reps
- 16KG till failure
No science, just what works for me - it was recommended by my brother-in-laws brother
I then did an incline dumbbell press and then dumbbell raises - similar sort of pyramid setup
Then a chest finisher with dumbbell benchpress and dumbbell raises using 8KG weights, 6 reps alternating between the two exercises until I couldn't do anymore.
Note* I could probably hit 40 or even 42KG (on the benchpress) and do 2 or 3 reps but I've seen some nasty injuries which I want to avoid at all costs! People just pusing to hard because they think they have to!
Note** Stiff shoulders, chest and arms today - plenty of protein and water to repair and rebuild the chest area