I have never tried anything like this before.
Normally German Volume training is the best thing for my development and I want to use it next.
My goal is to try to get more development on my shoulders and arms while keeping bf low.
I chose exercises depending on which gym I am training at that given day, availability of equipment and the way I feel
MOnday.
Chest: 4 sets to warm up, 4 sets exercise 1 (10 reps close to failure), 4 sets exercise 2 (10 reps close to failure), 1 rest pause set (14/16 reps)
Triceps: 6 to 8 sets 1 or 2 exercises reaching failure on the last 2 sets
Cardio: 40 min steady + 20 min sprints (30s sprint/90s recover)
Tuesday
Back: 4 sets to warm up, 4 sets exercise 1 (10 reps close to failure), 4 sets exercise 2 (10 reps close to failure), 1 rest pause set (14/16 reps)
Biceps: 6 to 8 sets 1 or 2 exercises reaching failure on the last 2 sets
Cardio: 60 min steady
Wednesday
OFF weights
Cardio: 30 min light walk
Stretch: minimum of 30 min
Thursday
Legs: 2 sets of ritm squats*, 3 sets of heavy dept squats (5 reps/failure), 3 sets of front squat.
Cardio: 20 min steady light
Friday
Shoulders:
Barbell press (10 sets including warm up) start with Olympic bar only keep adding 10 lbs each set, most of the sets are 10 reps, the very last one is 3 to 5 reps
Hammer lateral raise: 4 sets 8 reps to failure (grab dumbbells heavier than I can lift, hold them in a hammer curl position/grip, lift and them extend my arms and try to resist the negative as much as possible)
Cardio: 40 min steady + 20 min plyometrics
Weekend:
Recovery/stretch