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[pappas69]

both P/RR/S and FD/FS! Having discovered them a couple of days ago, I have tried to construct my own FD/FS program, just looking for a quick critique? Also, how long should i rest between sets/excercises for PRRS and/or FDFS?

Shoulders
Barbell Shoulder Press 2 x 3-4 + 2 – 3 Rest Pause (3/0/X tempo)
Arnold Press 2 x 5-7 (6/1/1 tempo)
Lateral Raise 2 x 7-8 (2/4/1 tempo)
Rear Delt Flye 2 x 7-8 (2/4/1 tempo)
Rear Delt Cable Pull - 1 x 30-40 (1/0/1 tempo; non-lock-out reps)
Upright Row/Shrug 1 x 20-25 (1/0/1 tempo)

Back
Deadlift 2 x 3-4 + 2 Rest pause (3/0/X tempo)
T-Bar Row 2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
Barbell or Dumbbell Row 2 x 7-8 (2/4/1 tempo)
Standing Cable Row 2 x 7-8 (2/4/1 tempo)
Seated Row 1 x 30-40 (1/0/1 tempo; non-lock-out reps)
Straight Arm Pulldown /Lat Pulldown (1/0/1 tempo; non-lock-out reps 1 x 20-25 each

Triceps
Close Grip Bench Press 2 x 3-4 + 2-3 Rest Pause (4/1/X)
Skullcrusher 2 x 5-7 (6/1/1 tempo)
Cable Pullover 2 x 7-8 (2/4/1 tempo)
Bar Pushdown - 1 x 30-40 (1/0/1 tempo; non-lock-out reps)
Rope Pressdown/Bar Pressdown (1/0/1 tempo; non-lock-out reps x 20-25 each

Biceps
EZ Bar Curl - 2 x 3-4 + 2-3 Rest Pause (4/1/X)
Spider Curl - 2 x 5-7 (6/1/1 tempo)
DB Preacher Curl - 2 x 7-8 (3/0/X tempo)
Machine Hammer Curl - 1 x 30-40 (1/0/1 tempo; non-lock-out reps)
High Pulley Cable Curl/21’s - (1/0/1 tempo; non-lock-out reps 1 x 20-25 each

Chest
Bench Press 2 x 3-4 + 2-3 Rest Pause (3/0/X tempo)
Incline Press…2 x 5-7 (6/1/1 tempo)
Incline DB Flye 2 x 7-8 (2/4/1 tempo)
Decline DB Flye 2 x 7-8 (2/4/1 tempo)
Cable Crossover…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
Machine Chest Press/Pec Deck (1/0/1 tempo) 1 x 20-25 each

(Leg routine still coming)

Any advice would be much appreciated!