I've had great success with this and its easy to tweak.

The gym is something I consider myself good at and would like to share my knowledge!

MONDAY

Squats/ 60kg - 5/ 100kg - 5/ 115 - 3

(optional) BB Lunges/ 30kg - 8/ 40kg - 8/ 45kg - 8

TUESDAY

Pull Ups/ bodyweight - 8/ 5kg - 8/ 7.5kg - 6/ 7.5kg - 6

DB Rows/ 30kg - 6/ 35kg - 6/ 40kg - 3 (Only because my left grip keeps giving out!!)

BB Shrugs/ 60kg - 10/ 80kg - 10/ 100kg - 8/ 105kg - 5

DB Curls/ 15kg - 8/ 17.5kg - 8 (usually do another set)

WEDNESDAY

BB Bench Press/ 40kg - 8/ 50kg - 8/ 60kg - 8/ 70kg - 8

Flies/ 15kg - 8/ 17.5kg - 8/ 20kg - 8

THURSDAY

Db Alt Press/ 17.5kg - 8/ 20kg - 8/ 22.5kg - 6/ 25kg - 5

FRIDAY

Deadlift/ 60kg - 5/ 100kg - 5/ 150kg - 3/ 170kg - 1

*This is a varying warm up. Sometimes its could be 100/130/150/170 or 100/140/150/160. Just depends what max weight I'm going for.

Partials (light generally)/ 100 - 5/ 110 - 5/ 120 - 5

Hypers/ 2 sets of 10. Nice and slow, holding it at the top for a second or 2

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Goals:

Turn up
Do exercises
Do sets and reps
Increase weight.

So if I turn up at the gym and end up increasing weight I know I have succeeded in 4 goals/all of my goals in the gym! Great feeling

TIP: Think about anything that annoys you, anywhere you feel you are lacking and focus on it in-between sets as the reason your going to bust out the best set of your life next.

You rest your body in-between sets not your mind, keep focused on everything, don't start wondering off in your head or chatting to people.

Im only posting this as I feel I've made significant improvements in the gym and that this is a great work out plan. Each day is about 30minutes as long as you are focused and short rest periods.