Yeah sure. I'm trying to work in the 6 rep range per set. I warm up with little to no weight for the first few exercises. And then the main event is 5 sets, the first two at a weight that requires effort but can still be done easily. And then the last three sets at full effort. If I can bang out 6 in all sets, I raise the weight the next time I do the exercise. The first two sets I rest no more than a minute between. The last three I rest anywhere from two to three minutes depending on how difficult it was.
Pull:
Seated Wide Grip Lat Pulldown
Lying t-bar row (there's a platform with a cushion and you row with a lever and plates)
Standing Dumbbell Curls (I much prefer curls with dumbbells than barbells or cambered barbells)
Hulks (basically this is a cable machine with independent cables for each arm. Kneel on a mat reach up above your head, and pull straight down to your shoulders with your elbows tucked in)
Push:
Bench Press
Standing Overhead Dumbbell Press (again I prefer the dumbbell version here. I use my knee to give me momentum to get the dumbbells into position if needed.)
Cable tricep pushdown. I prefer using a straight bar here, but you could use the rope if you like. You could also do dumbbell extensions or whatever for triceps.
Incline bench press (I tend to do what I can here and then call it a day. More of an auxiliary thing.)
Each takes about an hour to complete. I walk to the gym so that's a minor warmup, but for the most oart my warmup is just lifting small amounts of weight on the first exercise until I'm warm.
When I switch from the "cut" to "bulk", I'm going to swap out the cardio for leg day. But for now the cardio is sprinting and incline walking and basketball, and that suffices for legs. The main reason is my legs are naturally the largest and strongest part of my body. My calves are just huge.
