My own workout

[Champalex]

Basically you take any weight around your 5RM as a starting weight(you can even start at 3RM!).
Increase starting weight by about 20-30% when 12 reps are performed on the first set.


I do reverse pyramid super sets so it looks like this:
Leg Press first set: 200kg (did 5 reps)
Calf Press first set: 220 kg (did 4 reps)
Leg Press second set: 200kg - 10% + 5 reps + 1
Calf Press second set: 200kg - 10% + 4 reps + 1
Leg Press third set: 200kg - 20% + 5 reps + 2
Calf Press third set: 200kg - 20% + 4 reps + 2

Aim to do as many sets as you can on the first set.
For every 10% decrease, add one rep.
No rest between sets, the muscles used are rested while walking to the next exercise/training the other half of the superset.


Best way to set this split up in a week:
week 1: Torso/Limbs/Rest/Limbs/Torso/Rest/Rest
week 2: Limbs/Torso/Rest/Torso/Limbs/Rest/Rest


There's variation in the amount of reps (3-12) and as you will be adding reps at least every week and the weight will increase overtime, so you have progression there.


What do you guys think?

 

[Champalex]

My routine:

Torso (27 sets):
9 sets for shoulders (3 front/3 medial/3 rear)
6 sets for chest (3 overall/3 upper)
6 sets for lats(3 pull/3 row)
3 sets for middle/lower traps
3 sets for lower back
3 sets for abs/upper traps (i don't train them directly)

Limbs (30 sets):
3 sets of squats/leg press
3 sets for calves
3 sets for quads
3 sets for hams
3 sets for inner thighs
3 sets for glutes
3 sets for biceps
3 sets for triceps
6 sets for forearms

 

[Champalex]

Each workout takes about 20-40 minutes, depending on how busy it is at the gym.
The only time you will not be lifting weights is while walking to/setting up the next exercise or waiting for someone to finish.
SD for 1 week after 7 weeks of training.

and it's important to keep a workout log.