Trains each muscle directly with 3x per week frequency. Specialization for chest, back and side delts. Each session consists 15 sets, workouts can be completed in 45 mins+. Experiment with rest, looking at rep drop-off over multiple sets. Keep rest time so that most movements drop off 1-2 reps per set when training hard. Movements are generally stretch biased in both range of motion and resistance profiles, as there is a growing mound of research which shows that this is significantly better for muscle growth. If you are in a home gym or less busy gym, chest and back exercises can be supersetted - only if you find that cardio is not a limiting factor. Supersetting arm isolation and leg isolation is recommended.