How do I read this?

Question 1:
Day 1: Incline Presses: Is it read as, 4 sets of between 8 to 12 repetition of Incline Presses? Cincai 8 times or 10 times or 12 times also can?

Or is it read as 4 sets of Incline PResses, starting with 8 repetition first set, 10 repetition second set, 12 repetition third set?
Question 2:
Day 2: Pullups 3x Failure means?
Question 3:
Day 3: 70% MHR means Max Heart Rate?
============

Day One:

      Chest/Triceps/Cardio
          o 4x 8-12 Incline Presses
          o 3 x 8-12 Incline Flyes
          o 2x 8-12 Press Machine
          o 3x 8-12 Either Pec Dec or Cable Crossovers
          o 3x 8-12 Rope Pushdowns
          o 4x 8-12 Skull Crushers (French Presses)
          o 2x failure Dips or Bench Dips
          o 2x 8-10 Kickbacks

      print Click Here For A Printable Log Of Day One.

Day Two:

      Back/Biceps
          o Pullups 3x Failure
          o Partial Deadlifts 3x 8-12
          o Bent Over Rows 2x 8-12
          o One-arm Rows 3x 8-12
          o Pullovers 2x 10-15
          o Straight Bar Curls 3x 8-12
          o Alternating Curls 3x 8-12
          o Hammer Curls 3x 8-12
          o Reverse Curls 3x 8-12

      print Click Here For A Printable Log Of Day Two.

Day Three:

      Abs/Cardio
          o Leg Raises 3x failure
          o Decline crunches 3x failure
          o Cable crunches 3x failure
          o Side Bends 2x failure
          o Treadmill 30 mins @ moderate rate... 70% MHR

      print Click Here For A Printable Log Of Day Three.

Day Four:

      Traps & Shoulders
          o Dumbbell Shrugs 4x 8-12
          o Upright Cable Row 4x 8-12
          o Rear Delts Raise 3x 8-12
          o Shoulder Presses 4x 8-12
          o Front Raises 3x 8-12
          o Side Raises 4x 8-12

      print Click Here For A Printable Log Of Day Four.

Day Five:

      Legs/Calves/Cardio
          o Leg Extensions 3x10
          o Leg Curls 3x10
          o Front Squats 4x 8-12
          o Hack Squats 3x 8-12
          o Walking Lunges 2 sets
          o Standing Calve Raises 3x 8-12
          o Horizontal Calve Presses 3x 12-15

bodybuilding.com

I'm not going to do it.
I just wanna know how to read it nia... the 3x Failure means?

Oh I see... I get it. Push yourself till you fail la... Understood. Thank you.

Darklight79,
Is that you in your own avatar? How much weight is that you're carrying?

Would like to ask the proper way for breathing while pumping.

Inhale when you exert strenght and exhale when you go back to the beginning position

OR

Exhale when you exert strenght and inhale when you go back to beginning position.

The trainers have been giving me different answers and i would like to know the proper way to it

darklight79,
I have been wanting to lose weight, body build, get more confidence, feel better, live healthier for a while now. I finally found some time to do it.

For starters, I have a workout plan made by my friend, student in Sports Management in Australia and also a diet plan made by another friend who is a nutritionist.

Here's my sample workout. Simple running / jogging / walking every morning at 6am for ~30 - 40 minutes coupled with low fat diet. Can you kindly comment on my workout plan?

Monday - Chest
Bench Press 3x10
Incline Press 3x10
Dumbell Bench Press 3x10
Dumbells Flys 3x10

Monday - Back
Lat Pulldown (Front & Back) 3x10
Upright Row 3x10
Shrugs 3x10
T-Bar Row (Alternative Cable Row) 3x10
One Arm Dumbell Row 3x10
Deadlift 3x10
=============================================

Wednesday - Biceps
Barbell Curl 3x10
Alternate Biceps Curl 3x10
Easy Bar Curl 3x10
Concentration Curls 3x10

Wednesday - Legs
Squats 3x10
Leg Press 3x10
Leg Extension 3x10
Hamstring Curl 3x10
Lunges 3x10
=============================================

Friday - Shoulder
Military Press 3x10
Front Flys 3x10
Side Flyes 3x10
Lateral Flys 3x10

Friday - Triceps
Cable Tricep Extension 3x10
Reverse Tricep Pulldown 3x10
Lying Tricep Press 3x10
Standing One-Arm Tricep Extension 3x10

Friday - Abs
Decline Crouch 3x10
Dumbell Side Bend 3x10
Can you kindly comment on this? Currently, I'm not too strong. I bench press a 6ft bar with 15kg per side for about 3 sets of 10 repetition. I ended up with my palms hurting. My friend taught me instead of relying on my palm, I must bench press using a punch movement. When I pushed it up, I have to breath in and hold my breath to feel the chest muscles? Is that correct?

I tell you how much I can carry now because I am hoping you can tell me what's a good weight to start off with my workout above? My friend who made me the workout plan said I should increase my weight every 2 weeks.

Lastly, I am currently not any gym member yet but I am looking forward to join back Fitness First in Aug when my friend leaves abroad and transfer sells me her membership.

P/S: I am quite sure I cant do many of these without joining the gym. All I have at home is the bench press chair, a 6ft bar, 2 dumbells and some weights.

I've been to gym before so I am not beginner. Ok la, maybe beginner since I quitted liao. Was member at FF and then CF 1U, now no more.

Anyway, is the training really that heavy? I think it's alright lor. I dont intend to go with heavy weights. Maybe 15kg per dumbell.

I just wish I know the right weights for me.

As true as the fact that masturbating a lot will give you hairy palms.

I want muscle definition not boulders on my chest. Whats your routine like darklight? Heavy, less reps or light, more reps? You're power training or going for arnold-like buffness?

*looks at bare palms*
I'm such an innocent..... 

You stop going heavier when you reach your ideal physique. It's not like you lift heavy and in 3 months from nothing *POOF* Shiet. I'm the Rock, beech. No, it doesn't happen that way. Growth comes gradually.

-edit-

But of course you can always follow the routines of what certain people do to get their physiques and hope that there is enough strenous activity to stimulate muscle growth.

the answer is to do the right movement. doesnt care how heavy you carry... as long you do the right movement, your muscle will grow if you eat well and rest well.

dont follow like other gym fella where they tend to carry heavy yet doing wrong movement... e.g. i saw ppl doing standing barbell curl... carry heavy weight and when doing it, the whole body swinging front and back. this is wrong.

dont let other ppl influence you on these. as long you do correct way... is good enough. just like darklight79 said, many BB doesnt carry so heavy... remember these point.

basically, below is my current training routine:
session 1 (chest, shoulder, triceps)
flat bench press
    incline dumbell flyes (superset to failure)
dumbell press
side raises (superset to failure)
shrug (to failure)
dips (to failure)
    tricep pushdowns (superset to failure)
cruches (for abs)

session 2 (legs)
squats
    leg extensions (superset to failure)
calve raises
reverse crunches
back extension

session 3 (back, bicep)
wide grip pull-ups (to failure)
seated cable rows
    latbar pulldown (superset to failure)
standing dumbell curls (to failure)
    hammer curls (to failure)
crunches

(the session is categorized based on muscle groups involved in the compound exercises.)
reps & sets:
2 warmup set with light weight (8-10 reps)
then 8-10reps -> 8 reps -> 6 reps -> 4-5 reps -> (burnout set with lighter weight)
-> supersets

i don't follow this routine exactly everytime, but follow its principle:
compound exercises always come b4 isolation exercises

there r excellent alternatives for compound exercises like deadlift (darklight79's favourite  ), bent over rows which i will pickup when i change my routine

ic, will take note on it  ...

btw, as my tempo is quite slow (3-1-3), actually my failure point is still in my comfortable zone 

just curious that anybody try with "High Intensity Training" (HIT) Program.
an info link HIT Program
dunno about it b4, but it sounds very convincing
(but i won't follow it...)