New Theory

Im trying to come up with a new method..reps are slow n poundage is heavy..feel free to comment or add new things..includes Extreme strenching,..squats, deads and benching is done 2 times a week . Giant set is done once every 4 weeks.
Cycling of exercises also is done every 2 weeks. We got a list of exercises to cycle with.
It also includes extreme stretching in between sets. Theory is being developed.

My back routine:
Incline row 3x6
Pull-up:3x8-12
2 sets DB row or pendlay row 2x6
Lower back dayeadlift 3 reps to 1 rep max or DB deadlift 5x5
Seated row 2x6
Bicep: Ez bar curl 8,6,4 reps or straight bar 5x5. DB curl 3x5 with Incline DB curl 15 reps. Or just 2 set of Hammer curl 6 reps.

Leg day: Squat 3 reps to 1 rm.
Hamstring curl:6 reps rest pause + 6 reps 2 set.

Rep leg day:4x15 (10+5rp)
Leg press 3x25
Leg extension2x40
Squat 3x8reps

Chest:3 reps to 1rm incline BP. Incline DB 2x6.

Chest Rep day:Incline BP Warmup 15 reps,8 reps,4 reps. 2x12 or 2X8 (4+4 rp) supersetted with pullover.
Delt:Front delt: 5x8
2 set lateral raises 2x12-15 (controlled extremely slow) 2x6 shoulder press or just 2x6 lateral raises form abit sloppy
rear delt:3x8rear raises and 15 rep isolated movement,behind the neck lat pulldown really squeeze those
delts.

Triceps:2x6 supersetted into close grip BP until your form sucks or 6x6 skullcrushers with 2 set isolation movement as warm up and also after work set.

Trapsone after Deadlift or at every workout depending on recovery 6x6 or 3x1L

Forearms:45 reps Pyramid up and do triple drop set.

Calves: Dongkey calve raises. On Rep day Standing and seated calf raise,tempo 312,let your calf fully stretch at the bottom,15-45 reps.
Abs: Done on leg day Incline sit up superset ted with Seated leg raises. Increase volume or rep each workout.

Mon:Chest and Upper back,delt (2x15reps)
Tue:Leg,Lower back,Traps,Arms,Abs
Thur:Leg rep,Lower back,Traps,Abs
Friday:Chest,Back