RE: Compound Movements Only ???
Reps/Sets depends on goals.
I ONLY use free weights with compound movements on a 3 day pull/push/legs split.
Flat Bench Press
Incline Bench (lower sets)
Close Grip Bench
I'm using a 5x5 (Franky NY style) routine for strength more than mass. If you want more mass try more 3x8 or 4x6
Progress comes to those who train and train;
Reliance on secret techniques will get you nowhere.
~ Morihei Ueshiba ~