Appreciate the feedback guys !
Well I will try to be as precise as possible feel free to PM me if you want more info
My training history started at 16 years old with a full body routine 5 times week for 3 months
After that I went on a 5 days split routine Chest/bics, Back/trics, Shoulders/traps, Legs, Bics/trics
After 3 years of traning I went up to 6 days split routine
This is what I'm currently following
D1 Chest and Triceps -> 6 chest exercices, 2 triceps
D2 Back and Biceps -> 6 back exercices, 2 biceps
D3 Shoulders -> 7 exercices I barely train traps anymore since I'm really lucky with this muscle group
D4 Hammies and Glutes -> 6 hammis, 2 glutes DEADLIFT DAY BBY
D5 Biceps and Triceps -> 4 biceps, 4 triceps I always rotate between the muscles during exercices example Biceps curl then triceps extension etc no superset unless i want to get a pump in the end
D6 Quads/calves -> 6 quads, 1 calves
I prioritize Compound and free weight exercices always then I go to the cables, assisted etc toward the end of my work out.
Every first exercice I do a warm up set with light weight after that I go heavy really fast.
The base is 4 x 12 forma but everytime I do 12 I go higher ending up with set of 3 reps and when I max power 1 RM
My Diet is 3000kcl + going up slighty in weight. VERY high proteins, medium to low carbs, necessary fat
This is what work the best for me so far Power to weight ratio and fat of course ...
NO GEAR has been used so far, I live by the moto do the Most with the least but I'm seriously considering a first cycle by the end of this year ? (maybe) Posted on ShadowPro Q&A to ask him advices
By the way I'm 172cm for 83kgs
If I forgot anything or you want to know more just tell me !