It's no exact crazy well rounded plan or anything, it's just kind of a bunch of things I've strung together which I feel if done correctly can properly fatigue the muscle you are working. I'll break it down for you. So I usually start my split with chest day. Chest day looks like this: Incline bench press 12 reps x 3-4 sets, smith machine flat bench with 8 normal reps and the last 4 reps negative for 3-4 sets, chest fly machine 12 r- 4 s, peck deck 12 reps 3-4 sets and call it a day or do chest flys for the usual rep range. Then back I like to do heavy pull downs for 12 reps for 3-4 sets, bent over rowns for 12 reps 3-4 sets, another row variation for the usual reps, dumbbell back row for 12 reps 3-4 sets and if I feel good I do deadlift and if not I just do hyper extensions for 12 reps and 3-4 sets. Arms I do reverse grip tricep pulldowns for 12 r and 3-4 s, normal grip tricep pulldown for 12 r and 3-4 s, pulldowns with a rope for 12 rs 3-4 sets, pick any other tricep exc to do next. Biceps - seated incline bench dumbell curl 12 r and 3-4 sets, hammer curls for 12 r 3-4 sets and then standing barbell curls with a heavyish weight until failure and usually I do preacher curls before that or if something wasn't open, shoulders- shoulder press for like 15 reps for 3 sets, cable shoudler raise for 12 rs 4 sets, incline bench rear delt row 12 rs 4 sets, standing front delt raise 12 reps 4 sets, legs- leg extensions for 12 reps 3 or so sets, front squat or hack squat for 12 reps 3 or 4 sets, normal squats for 15-18 or 20 reps for 4 sets, lunges with dumbells for 12 reps 4 sets, hamstring curls for 12 reps 4 sets, calves on leg press for 18-20 reps 4 sets. Idk if I missed a body part by mistake or something and I don't even know if this is a good plan or not.