Super Frequency (6 days per week)

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. 

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Week 7

Week 8

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

One Arm Lateral Raise (Cable)

Chest and Back

Squat (Barbell)

Leg Press

Preacher Curl (EZ Bar)

JM Press

Seated Hamstring Curl

Legs and Arms

Incline Bench Press (Barbell)

T-Bar Row

Dip (Weighted)

Lat Pulldown (Single Arm)

Lu Raise

Chest, Back and Delts

Hack Squat

Hammer Curl

Skull Crusher

Leg Extension

Overhead Press (Barbell)

Pullover (Dumbbell)

Bench Press (Close Grip)

Chin-Up (Weighted)

Romanian Deadlift (Barbell)

Incline Curl (Dumbbell)

Overhead Extension (EZ Bar)

Hamstring Curl

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