Not sure how to judge if your a beginner or not. I've been weight training for a couple years, although not much strength to show for it in numbers. I've made it quite far in terms of my physique in the last year. My goal is to get to 180 but that won't be the end of it.
First exercise of each muscle group I do 1-2 heavy work sets after I ramp up from the bar or nil weight with higher reps. I add more plates and do 12,10,8,6 and 4 reps until I'm ready for my heaviar work sets. Rep scheme is 10,8,8 for all secondary exercises.
Rep Speed: Fast as posssible Concentric, only controlling it down but not slowly oon negative.
Rest interval: just until I think I can hit the next set, maybe a bit longer on my final primary set.
Chest & Biceps:
Barbell Bench Flat 1-2 work sets (after couple sets of ramp)
Dumbbell Incline Bench Press
Floor DB Fly
Reverse EZ bar Curl
Incline Alternating DB Curl
Chest Supported T-Bar Row 1-2 work sets (after ramp)
Standing Dumbbell Row
Delts & Triceps:
Seated OH BB Press 1-2 work sets after ramp
DB Reverse Fly
DB Lateral Raise
Overhead Dumbbell Press
Supine DB Skull Crusher
Cable Rope Pushdown
Currently Rehabing a Back issue before I do legs, going to try something tomorrow to see if it works.