i've been using cheat and recover method for long time switching exercises and routines but sill using the method and i saw great results from it untill i reached a point at which i think my body has been acustomed to the method so i need to go with a whole new program that fits my goals for some time before using it again so this the first workout program that helped me a lot before and i just need a review :
the schedule is in the following order :
(Chest&Tricpes&Abs - Back&Biceps&Obliques - Rest or Cardio - Shoulders&Triceps&Abs - Legs&Biceps)
*Chest & Tricpes & Abs :
1-db bench press 5 x (8 8 6 4 4)
2-db incline bench press 3 x 6-8
3-pec deck 3 x 8-10
4-db chest fly 3 x 8-10
5-bb skull crasher 5 x 6-8
6-triceps push down 3 x 8-10
7-superset (ab pull down - reverse crunsh with weights) 4 x 15
*Back & Biceps & Obliques :
1-deadlift 5 x (8 8 6 4 4)
2-bb bent over row underhand grip 3 x 6-8
3-superset (lat pull down wide grip - seated cable row wide grip) 3 x 8-10
4-one arm cable row 3 x 8-10
5-bb curls 5 x 6-8
6-cable hummer curls with rope 3 x failure
7-superset (wood chopper - plate side crunch) 4 x 15 each side
*Shoulders & Triceps & Abs :
1-standing db shoulder press 5 x (8 8 6 4 4)
2-superset (db side raise - db front raise neutral grip) 3 x 8-10
3-rear delt machine 5 x 6-8
4-db shrugs 3 x 12
5-db overhead extensions 4 x 6-8
6-cable kick back 4 x 8-10
7-superset (ab pull down - reverse crunsh with weights) 4 x 15
*Legs & Biceps :
1-back squat 5 x (8 8 6 4 4)
2-bulgharian split squat 3 x 8-10
3-romanian deadlift 4 x 6-8
4-leg extensions 3 x 8-10
5-seated calf raises 3 x 10-12
6-bb all heads curls 4 x (5 reps inside & 5 reps regular & 5 reps outside)
7-db hummer curls 4 x 8-10
*Notes :
1-45-60 sec rest between sets
2-60-90 sec rest between exercises
3-going heavy as possible (for the target reps) from the first set in all exercises except in the first exercise only (going a bit lighter then increasing the weight)