My workout routine.

For the past 5-6weeks, I have been doing a routine similar to that of Dorian Yates blood & guts as seen on Bodybuilding.com's youtube channel.
Ideally, the routine is about training with high intensity and to failure. Both training methods are two of the most effective and efficient ways of building muscles.

A rough guide on how my workout looks like, with a 3 day split.
Note: 1 minute rest between each set,2-3mins rest between each exercise and 5mins rest before doing the next body part workout.

Chest/Triceps (I always start this workout as the first routine usually on Mondays)
Flat Bench Press
- 1st warm up set : easy weight 45kg, 10-12reps
- 2nd warm up set: moderate weight 50kg, 10-12reps
- 1st work set: heavy weight 65kg-70kg, 6-8reps to failure(if a spotter is available)

Incline Bench Press/Dumbbell Press
- 1st warm up set: easy weight 40kg, 10-12reps
- 2nd warm up set: moderate weight 45kg, 10-12reps
- 1st work set: heavy weight 50kg, 6-8reps

Decline Bench Press/Dumbbell Press
- 1st warm up set: moderate weight 45kg, 10-12reps
- 1st workset: heavy weight 50-55kg, 6-8reps to failure(I usually like doing decline with DBs so I don't need a spotter and can just drop the weights when at failure)

Cable Crossovers(I like to call this the finishing touch, same for chest flys)
- 1st warm up set: 6.25kg on each side, 10-12reps
- 1st work set: 8.75kg on each side, 10-12reps

I alternate each week,
Triceps Pushdown/reverse grip pulldowns
- 1st warm up set: moderate weight 30lbs/13-14kg, 10-12reps
- 1st work set: heavy weight 40lbs/18kg, 10-12reps

I alternate each week,
Triceps rope extensions/Triceps cable kickbacks
- 1st warm up set: moderate weight 30lbs/13-14kg, 10-12reps
- 1st work set: heavy weight 40lbs/18kg, 10-12reps

If I have the time I'll usually hit my back and biceps the next day if not I'll give myself 1 rest day.

Back and Biceps
Weighted Pull Ups w 7.5kg weight
- 3 sets all to failure, for me its usually 15reps/10-12reps/8-10reps

Lat Pulldown Machine(wide grip)
- 1st warm up set: easy weight 100lbs/45kg, 10-12reps
- 2nd warm up set: moderate weight 110lbs/50kg, 10-12reps
- 1st work set: heavy weight 130lbs/~60kg, 6-8reps to failure

I alternate each week,
Barbell rows/T-bar rows/Seated cable rows
-1st warm up set: easy weight 35-40kg, 10-12reps
-2nd warm up set: moderate weight 45-50kg, 10-12reps
-1st work set: heavy weight 55-60kg, 6-8reps to failure

Single arm bent over dumbbell rows
- 1st warm up set: easy weight 15kg, 10-15reps each side
- 2nd warm up set: moderate weight 20kg, 10-15reps each side
- 1st work set: heavy weight 25kg, 10-12reps each side

Bicep curls (dumbbell/barbell)
- 1st work set: heavy weight 7.5-8kg, 10-12reps
- 2nd work set: heavy weight 7.6-8kg, 10-12reps

Hammer curls
- 1st work set: heavy weight 7.5-8kg, 10-12reps
- 2nd work set: heavy weight 7.6-8kg, 10-12reps

I like to throw in every alternate week something I learnt from Rob Riches "surfing the rack" where I start with 10kg dumbbells(bicep full curls to failure) drop the weights, 7.5kg (hammer curls to failure) drop the weights, 5kg (side bicep hammer to failure)
1 day rest

Legs/Shoulders

I like to start with Squats

Barbell Squats(Quadriceps)
- 1st warm up set: easy weight 40kg, 12reps
- 2nd warm up set: moderate weight 50kg, 10-12reps
- 1st work set: heavy weight 60-65kg, 8-10reps
- 2nd work set: heavy weight 60-65kg, 8-10reps

Deadlifts (Hamstring/Lower back. Romanian/Barbell)
- 1st warm up set: easy weight 40kg, 12reps
- 2nd warm up set: moderate weight 50kg, 10-12reps
- 1st work set: heavy weight 60-65kg, 8-10reps
- 2nd work set: heavy weight 60-65kg, 8-10reps

Leg Extensions (Quadriceps) - 1st warm up set: easy weight about 7plates, 12 reps
- 2nd warm up set: moderate weight about 8plates, 12reps
- 1st work set: heavy weight 10plates , 10reps
- 2nd work set: heavy weight 10plates, 10reps

Rear deltoid flys(cable/dumbbell)
- 1st warm up set: easy weight 5kg, 12reps
- 1st work set: heavy weight 6-7.5kg, 10-12reps
- 2nd work set: heavy weight 6-7.5kg, 10-12reps

Shoulder Press barbell/dumbbell(seated/standing)
- 1st warm up set: easy weight 25kg, 10-12reps
- 1st work set: moderate weight 30kg, 10-12reps
- 2nd work set: heavy weight 35kg, 8-10reps

Side lateral raises
- 1st warm up set: easy weight 5kg, 12reps
- 1st work set: heavy weight 6-7.5kg, 10-12reps
- 2nd work set: heavy weight 6-7.5kg, 10-12reps

Total time taken for each routine: 45mins - 1hour

I'll throw in abs workout on random days, usually twice a week.

A long and detailed post, special thanks to my friend Jun Yong who introduced me to this particular method of training.
If you have any questions regarding the various exercises mentioned and routines I've shared, feel free to leave a comment so that I may clear your doubts to the best of my knowledge and abilities.

Till the next post!
Train hard, train smart.