My Second Workout Routine

My Second Workout Routine followed your typical bodybuilding routine, in hindsight and in my opinion too much for a natural athlete.

High Volume
Overload Principle
8 - 12 Reps
60 - 85% of your one rep max
4 sets
1 warmup set
3 working sets
low frequency, one body part per week

The main problem, 3 working sets at 8 - 12 reps
May work better with lower reps (3 - 5) and 3 - 4 working sets, or more warmup sets (3 - 4) and less working sets (1 - 2)