Q: reply to 1280, so should i change the amoutn of sets to 3, and like 10 reps max to fit me?

A: If you do one of my programs, keep it as I have it on this site. If you're continuing to do your own program (when you do 4 sets of 10), change that to 3 sets of 10. If I remember correctly you have a problem with your shoulder, so you should continue taking it very light and easy (just the barbell or other light weights) with bench press and shoulder exercises until your shoulder is fully healed -- that should be your top priority for whichever program. Remember that you can aggravate your shoulder with almost any upper body exercise, so always be careful and maintain perfect form.