Just for Luki and Bleed....this is what i liked to do with guys once I caught them up to speed with overall size.
Sunday: chest (and you work one exercise on shoulders and/or triceps if those bodyparts are weak)
Monday: Biceps, Forearms, abs, rear delts, calves (and you work one exercise for back if there is something weak there..like lat width)
Tuesday: adductors. abductors, hams quads (doesnt have to be in that order) just listing bodyparts
Thursday: shoulders triceps (and you work one exercise for chest if your chest is a weak bodypart) abs
Friday: Back width and Back thickness, calves (and you work one exercise for biceps if thats a weak bodypart)
In the above scenario if someone had weak arms (biceps and triceps sucked) his chest day would look like this
first chest exercise progressive warmups to all out set rest paused
second chest exercise progressive warmups to all out set rest paused
third chest exercise progressive warmups to all out straight set
Maybe forth chest exercise progressive warmups to all out straight set
then because he has weak triceps he would bomb away on a key tricep exercise..lets say assisted dips machine for 25 reps rest paused after warmups or whatever exercise he felt was key for himself
Monday would look like this because his back isnt weak
Biceps 2-3 exercises one or two restpaused in there with the other straight setted Forearms (some sort of reverse curl straight set for higher reps)
abs one exercise
rear delts one exercise rest paused
calves one exercise
no back because his back isnt weak....again order is picked by the person...just listing exercises
Tuesday: abductors adductors hams quads (2 exercises for hams one being rest paused), (2-3 exercises for quads)
Thursday: shoulders (2-3 exercises a couple of them rest paused) triceps (2-3 exercises a couple of them rest paused) no chest because chest isnt a weak bodypart for him, abs
Friday: Back width and Back thickness (4 exercises 2 for back width and 2 for back thickness...the back width ones are rest paused (and because his biceps are a weak bodypart he hits a key exercise that he feels strongly about at the end for biceps that is rest paused after warmups)...and calves one exercise
short workouts..heavy slag iron for reps...bodyparts that are weak are hit 2x a week
Dante, I notice a lot of the stuff is rest pause sets.
do you prefer a specific time between sets? 15-30 seconds? A specific rep range to reach for maximum growth for all total rest pause sets?