Another plan for the intermediate lifter (By Chris Morris)

10sets of 3 lifting plan
4 routines either cycled in a Monday, Wednesday, Friday plan or a 1 day on,
1 day off cycle, depending on if you want to work 3 or 4 days a week.

Routine 1 (chest emphasis):
BB Bench 10 sets of 3 reps
DB incline bench 3 sets of 12,10,8 reps
90-degree flyes 3 sets total. 12 reps, 10 reps, 8 reps
Dips 3 sets of 12 reps add weight as needed
Lying triceps extensions 3 sets total. 12 reps, 10 reps, 8 reps

Routine 2 (Back emphasis):
Deadlift 10 sets of 3 reps
Bent over BB rows 10 sets of 3 reps
Pull-ups (wide grip or v-bar) 3 sets of 5-10 reps add weight as needed
Curls (EZ or straight bar) 3 sets total. 12 reps, 10 reps, 8 reps
Reverse grip preacher bench curls 3 sets total. 12 reps, 10 reps, 8 reps
supersetted with
Abs (for the obliques, your choice) 3 sets of 12 reps

Routine 3 (shoulder emphasis):
Clean and Push Press 10 sets of 3 reps
Standing Lateral DB raises 3 sets total. 12 reps, 10 reps, 8 reps
DB bench press 3 sets total. 12 reps, 10 reps, 8 reps
Close grip bench press 3 sets total. 12 reps, 10 reps, 8 reps
Triceps Pushdowns or Skull Crushers 3 sets total. 12 reps, 10 reps, 8 reps

Routine 4 (Leg emphasis):
Squat 10 sets of 3 reps
Straight Leg Deadlift 3 sets total. 12 reps, 10 reps, 8 reps
Bent over BB rows 10 sets of 3 reps
or
Pull-ups (wide grip or v-bar) 3 sets of 5-10 reps ( your choice, can be
rotated each session)
Preacher curl 3 sets total. 12 reps, 10 reps, 8 reps
Incline DB curls 3 sets total. 12 reps, 10 reps, 8 reps
supersetted with
Abs (for the middle abs, your choice of exercise) 3 sets of 12 reps