Right now, without "warm-up-sets" (but it`s very high reps with middle weigths)
Legs (4)
Chest (3)
Back (4)
Shoulder (3)
Trizeps (2)
Biceps (2)
Calves (2)
For these "stimulus-sets" i go hard,
example from Biceps-today 1. Hammer-Curls (warm up 12,5 kg 20 kg 27,5 kg, 32, 5 kg)
final set 24 reps with 37,5 kg (about 80 lbs.) right arm, 23 x 37,5 left arm
2. SZ-Barbell-Curls Pitt-Set (warm-up 40 kg)
Pitt-Set with 52,5 kg for 50 reps 2 controlled reps, 4-5 seconds rest. 2 reps 4-5 Seconds Rest, after 10 reps 6-7 seconds rest, after 20 reps 8-9 seconds, after 30 reps 10-12 econds, after 40 reps up to the end
(12-15 seconds rest).
it do it in a powerrack, so after every 2 reps i can replace the barbell (only 1-2 inches under my hands, that way it`s easy and fast to replace the barbell and shortly after this grip again...and do another 2 reps)
Try 1 pitt-Set. With a weight you normally can get 8-10 reps, you will be able to do 15-20 reps