1. i use cluster sets, and i aim for 15reps main exercises and 10-12 reps isolation, 6x a week. i keep the volume constant throughout the cycle.
2.
10s
Squats/SLDL
Inc Bench
Bent Row
Leg Ext
Dips
Pullups
Tris
Bis
5s
i do the same, only i add a set of flyes for chest, but i have to decrease...