Workout Plan 1:
Monday: Chest & Back:
Bench Press: 3 sets 4-8 reps, 60-80% of max. 2 of the previous sets should combined pre-exhaustion and Break Down. (As specified above).
Incline Bench Press: 3 sets incline bench press, 4-12 reps, 50-100% of max.
Lat Pull downs: 3 sets of 4-12 reps, 50-80% of max. 2 sets break downs.
Cable Rows: 3 sets of 4-12 reps, 50-80% of max. 2 sets of break downs, from 90% to 60% of max. 1 set double break downs (Fail, drop 60%, fail drop 60%).
Wednesday: Shoulders & Legs.
Squats: 3 sets of 15-6 reps, 50-80% of max. 1 set of 30+ with warm-up weight.
Leg Curls: 3 sets of 12-8 reps, 50-80% of max.
Leg extensions: 3 sets of 12-8 reps, 50-80% of max.
Military Press: 5 sets of 12-8 reps, 50-80% of max. 3 sets pre-exhaustion using Lateral Dumbbell Raises first.
Shoulder Shrugs : 2 sets 50-90% of max. 2 sets double-break-downs.
Calf Raises : 3 sets 20-10 reps, 50-90% of max break downs on all sets.
Friday: Arms
Preacher Bench curls : 3 sets 15-8 reps 80-50% of max.
Straight bar curls: 3 sets all break downs.
Concentration curls: 2 sets of double-break-downs.
Lying French presses: (Skullcrushers) 1 set normal 8-15 reps. 50-70% of max. 2 sets of break downs.
Triceps pushdowns: 2 sets normal 15-6 reps 50-80% of max.
Triceps kickbacks: 3 sets 10-12 reps WITH GOOD FORM.