Pre-Exhaust Routine

These are routine workouts specifically to get rid of the plateau in which most people fall into. Do this on alternate days no more than 3 days a week and no more than 2 weeks.Then switch to an alternate workout routine.

Shoulders

Dumbbell Lateral Raise and Press Behind Neck
Sets - 3
Reps - 12 for Dumbbell Lateral Raise and 8 for Press behind Neck
Do one set of Dumbbell Laterals and immediately perform the Press Behind Neck set.
Alternate until you get the 6 total sets. After you perform a set of each exercise, rest for 20 seconds, and do it again until finished.
Then, do the same for the following.

Chest

Flat Bench Flye alternate with Bench Press
3 sets of 10 for the first and 3 sets of 8 for the later.

Thighs

Leg Extensions Alternate with Squats
3 sets 12 reps and 3 sets of 10

Back

Lat Pulldowns Alternate with T-Bar Rows 
3 sets of 15 reps and 3 of 10 for T-bar rows

Abdominals

Crunch alternate with Hanging Knee Raise
3 sets 15 reps and 20 reps for the Hanging Knee Raises

Calves

Standing Calf Raise alternate with Rope Jumping
3 sets of 25 reps and 3 sets of 3 minutes for Rope Jumping

Biceps

Preacher Bench Curls Alternate with Under-Grip Chin-Up
3 sets of 12 and 10-15 for Chins.

Triceps

Tricep Cable Pressdown alternate with Close-Grip Bench Press
3 sets of 12 for each

This is also excellent for warming up for a bodybuilding or powerlifting contest. Do it with moderate weight, not heavy. You can also split it if you want. You don't have to do this all in one day if you don't want to. For example, you can do Shoulders, Chest, Thighs, Back and Abdominals one day, and the next day you can do the rest.
Have a day in between rest and repeat it again.
Remember to always consult a doctor before any workout program.
Till next time,