OK, so this is what I came up with. The general idea is to recruit the muscle with the first 1-2 exercise(s), pre-exhaust it with exercise 2, and then really drain myself with exercise(s) 3/4. As you described, I think the final exercises will be “for the pump.” For example - for quads,
Front Squats - 5x5
Sissy Squats - 3 x 10
Leg Press - 1 x 20
Leg Extensions - 1 x 20
Seated Calf Raises (heavy) - 4 x 10
Standing calf raises (light) - 2 x 25
Bench Press - 5x5
Weighted dips - 4x10
Incline DB press-fly - 2x10
Flyes (probably incline) - 3x10 (I’ll need more sets of these because I seem to be very tricep-dominant).
2-handed cable tricep pulldowns - 2x10 (I believe thiese will be enough
1-handed cable tricep pulldowns - 2x10.
(The angles of action will be different on the 2-handed and 1-handed pulldowns. 1-handed more off to the side, and 2-handed downwards)
Front shoulder raise - 2x10
Deadlifts - 5x5
Good Mornings - 4x10
Natural Glute Ham Raise with bands/Leg Curls - 2x8
Hyperextensions - 2x10
Lateral Shoulder Raises - 3x10 (My “middle” deltoids seem to do NO work in compound lifts, so I thought I might as well move them here!)
Power Shrugs - 2x10
Heavy standing calf raises - 4x10
Seated calf raises, light - 2x25
Pull-ups/Cable Rows - will alternate 5x5 and 4x10 between the two exercises.
Chin-ups - 2x10 (I think I’ll benefit from doing both pull-ups and chin-ups to pre-exhaustion)
1-arm rows - 2x10
Back flyes - 2x10
Horizontal chest-supported shrugs - 2x10
At this point, I’ll probably do something light for my rear delts.
To finish myself off:
2x10 - Standing barbell curls
2x10 - Seated incline DB curls.
Well, that’s it. Past the heavy exercises designed to pre-fatigue me and ensure I keep increasing my weights week-to-week, I tried to pick a pretty large selection of exercises so I could hit the same muscle from more angles. I feel that this would be right, but for all I know, this may be the worst idea in the universe, and I should stick to the same exercises for more sets/reps. Hope a few of you dudes find it in you to critique the workout :P[/quote]
I would think that after your first 2 exercises, you’d be toast. Looks a bit much, but as I always say, give it a shot. What have you got to lose? Experience? I think not.