This is my personal workout training plan, sometimes I use cheating in last reps

!!!Take weights with which the last repetitions will be difficult and go till failure!!!
!!!Between sets take 1-2 minutes rest!!!

Push day 1(chest, shoulders, triceps)

⚫ Bench press (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
⚫ Incline dumbbell press (3 sets/6-8 reps)
⚫ Machine chest press (3 sets: first 2 sets/6-8 reps, 1 last set/drop set)
⚫ Machine pec deck fly (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
⚫ Seated dumbbell Arnold shoulder press (3 sets/6-8 reps)
⚫ Dumbbell lateral raises (4 sets: first 3 sets/8-12 reps, 1 last set/drop set)
⚫ Low overhead cable rope triceps extension (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
⚫ Straight bar triceps extension (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)

Pull day 1(back, biceps)

⚫ Deadlift (it's not a mandatory exercise because it's very dangerous, I usually do it for 1 rep max
all the time because I only do deadlifts for strength training, but if you want to do deadlifts to
build muscle, then you can do 3 sets/ 6-10 reps)
⚫ Barbell row (4 sets/6-10 reps)
⚫ Normal grip lat pulldown (3 sets: first 2 sets/8-10 reps, 1 last set/6-8 reps)
⚫ Machine one arm row (3 sets: first 2 sets/ 6-10 reps, 1 last set/drop set)
⚫ Wide grip T-bar row (3 sets/6-10 reps)
⚫ Cable face pulls (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
⚫ Smith machine shrugs or dumbbell shrugs (3 sets/6-10 reps)
⚫ Ez bar curls (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
⚫ Dumbbell biceps curls (4 sets/10-15 reps)
⚫ Dumbbell hammer curls (3 sets/10-15 reps)

Leg day + forearms 1(quadriceps, hamstrings, forearms)

⚫ Barbell squats (6 sets/6-10 reps)
⚫ Hack squats (4 sets/6-10 reps)
⚫ Seated calf raises or smith machine calf raises (3 sets/6-10 reps)
⚫ Dumbbell Bulgarian split squats (4 sets: first 3 sets/6-10 reps, 1 last set/drop set)
⚫ Machine lying leg curls (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
⚫ Machine leg extension (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
⚫ Barbell Reverse Curls (3 sets/8-10 reps)
⚫ Behind the back barbell wrist curls (3 sets/8-10 reps)

Rest day :(
Push day 2(chest, shoulders, triceps)
⚫ Dumbbell flat bench press (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
⚫ Incline machine press (3 sets/6-8 reps)
⚫ High to low cable fly (4 sets: first 3 sets/6-8 reps, 1 last set/drop set)
⚫ Low to high cable fly (4 sets: first 3 sets/6-10 reps, 1 last set/drop set)
⚫ Machine shoulder press (3 sets/6-8 reps)
⚫ Dumbbell lateral raises (4 sets: first 3 sets/8-12 reps, 1 last set/drop set)
⚫ Close grip bench press (3 sets/8-10 reps)
⚫ Seated triceps extension (3 sets/8-10 reps)

Pull day 2(back, biceps)

⚫ Deadlift (it's not a mandatory exercise because it's very dangerous, I usually do it for 1 rep max
all the time because I only do deadlifts for strength training, but if you want to do deadlifts to
build muscle, then you can do 3 sets/ 6-10 reps)
⚫ Barbell row (4 sets/6-10 reps)
⚫ Close neutral grip lat pulldown (3 sets: first 2 sets/8-10 reps, 1 last set/6-8 reps)
⚫ Seated cable row (3 sets: first 2 sets/8-10 reps, 1 last set/6-8 reps)
⚫ Wide grip seated cable row (3 sets/6-10 reps)
⚫ Rear delts machine flyes (3 sets: first 2 sets/6-10 reps, 1 last set/drop set)
⚫ Smith machine shrugs or dumbbell shrugs (3 sets/6-10 reps)
⚫ Ez bar curls (4 sets: first 2 sets/8-10 reps, last 2 sets/6-8 reps)
⚫ Dumbbell biceps curls (4 sets/8-10 reps)
⚫ Dumbbell hammer curls (3 sets/8-10 reps)

Leg day + forearms 2(quadriceps, hamstrings, forearms)

⚫ Barbell squats (6 sets/6-10 reps)
⚫ Hack squats (4 sets/6-10 reps)
⚫ Seated calf raises or smith machine calf raises (3 sets/6-10 reps)
⚫ Dumbbell Bulgarian split squats (4 sets: first 3 sets/6-10 reps, 1 last set/drop set)
⚫ Machine lying leg curls (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
⚫ Machine leg extension (4 sets: first 2 sets/8-10 reps, 2 last sets/drop sets)
⚫ Barbell Reverse Curls (3 sets/10-15 reps)
⚫ Behind the back barbell wrist curls (3 sets/10-15 reps)

Rest day :(