Originally Posted by ashimmatthan

keeping the principles of Hypertrophy in mind (both from the above article and from 0311's article on Hypertrophy Specific Training), i have mdified my previous routine.

infact, i have learnt from my previous mistakes, and like an author of a big book, i went through the draft of my workout and i have revised it.

TOTAL BODY TRAINING

Compound Exercises

1.) Flat / Incline / Decline Dumbbell / Barbell Bench Press
2.) Standing Barbell Military / Overhead Press
3.) Barbell Clean and Press
4.) Barbell / Dumbbell / Cable Rows / Lat Pull Down / V-Bar Pull Down
5.) Parallel Bar Dips / Push-Ups
6.) Chin-Ups / Pull-Ups
7.) Barbell Back / Front Squats
8.) Barbell Deadlifts


Isolation Exercises

1.) Cable Cross Overs
2.) Dumbbell / Cable Incline / Flat / Decline Flyes
3.) Standing / Seated Dumbbell / Barbell Normal / Behind the Neck Front / Back Military Press / Side Raises / Front Raises / Bent Over Side Raises
4.) Seated / Standing / Pulley / Preacher Dumbbell / Barbell Curls
5.) Pulley Push / Press Down with Normal / Reverse Grip
6.) Single / Double Arm French Press
7.) Dumbbell / Barbell Upright Rows / Shrugs / Upper Back Machine
8.) Leg Curls / Extensions
9.) Calf Raises

Workout #1

No. of Compound Exercises = 4
No. of Isolation Exercises = 3-4
Total no. of Exercises = 7-8
Sets per Exercise = 4
Reps per Set = 6
Rest = 60-90 Seconds

Workout #2

No .of Compound Exercises = 4
No. of Isolation Exercises = 4-6
Total no. of Exercises = 8-10
Sets per Exercise = 3
Reps per Set = 10
Rest = 45-60 Seconds

Workout #3

No. of Compound Exercises = 3-5
No. of Isolation Exercises = 0-1
Total no. of Exercises = 3-6
Sets per Exercise = 3-5
Reps per Set = 5
Rest = 300-360 Seconds

Workout #4

No. of Compound Exercises = 4
No. of Isolation Exercises = 2-4
Total no. of Exercises = 6-8
Sets per Exercise = 4
Reps per Set = 10
Rest = 90-120 Seconds