Pump SG21 - Advance Exercise

Simple plan is the standard 3 set of exercise. But less rep with heavy weight.
This is a total body program. Doing each muscle group separately. 3 round for some volume.
Doing 3 round per muscle group. ( shoulder, chest back, arm, abs and leg)
Add some bar bell complex.
Stretching and diet nutrition may kick in at this stage.Always good to drink more water.
And add some intensity and distance to Cardio Run and stationary Bike. 30-40 mins

Heavy Weight 8-10 reps.
Super set and Drop set.
German Volume Training.
5x5 strength.
Protein bar and Egg for growth.

NB : for those going for muscle growth. Can goes up to 90% max or failure.