Now I am concentrated on basic heavy exercises. I do less exercises, more sets and less reps. This workout plan makes me stronger and able to lift more. I change my workout split as I need it, Forexample, if I need to improve my arms, I change the workout plan and do only arms in one day. My current workout plan look like this:

    A: calves, legs, shoulders
    B: back, triceps, abdominals
    C: calves, chest, shoulders, abdominals

I add the weaker parts on the begining of workout so that gives bigger growth impuls to them. I do the basic hard exercises and keep number of repeats about 6-8.


Prewiev of plan A

Calves
   • seated calf raises
   • standing calf raises

Legs
   • leg extensions
   • deep square
   • leg press
   • lying leg curls
   • stiff leg dead lift

Shoulders
   • incline side dumbbell raises
   • standing barbell rows


Prewiev of plan B

Back
   • pull-ups
   • seated t-bar rows
   • dead lift

Triceps
   • standing bar extensions
   • bench press narrow hold
   • seated french dumbbell preses


Prewiev of plan C

Calves
   • standing multipress calf raises
   • one leg standing calf raises

Chest
   • lying dumbbell preses
   • lying dumbbell flies
   • dumbbell pullover
   • peck-deck

Biceps
   • barbell curls
   • seated alternated dumbbell curls
   • scott machina

Shoulders
   • seated side lateral raises
   • dumbbell preses