[peno]

could some one please explain what this means
i am still new to this field like a better understanding

"High reps day, heavy weight day, super set day"

[KickNit]

High reps is in ref to the number of repetitions you do.

Heavey weight is in ref to how much weight you lift on that day.

A super set is performing two exercises in a row without resting. For instance, you might do bench press then immediately move into squats before you take a rest.