Not really for that purpose, TBH. I pretty much do what I feel like doing when I step into the gym. I just keep to more or less 8-10 sets per muscle group. Less sets for smaller ones that get worked during the workout as well.

Sorry for the thread hijack, saw GameFr3ak's post and wanted to give my input

@GameFr3ak: thats a ton of exercises for a beginner. Pick 3-4 exercises (and 1 calf exercise) and focus on poundage and proper form. Squats, LegPress (or RDLs, whichever you prefer), Leg Extensions, and Seated Leg Curls. atleast 12 working sets. Thats all there is too it. No need to overcomplicate things. Just IMO.

@-Dan: I had a spasm once during back squats I find massaging the back the day prior and warming the lower/mid back before squats help alot
Anyways, how are you liking front squats? Cross body arm placement or oly style? Im just getting back into it and youre basically front squatting my back squat  No worries, ill check up once fasting is over

My take on it is more or less the same as Kaffatsum's. 3-4 exercises for quads and hams and 1/2 more for calves. And perhaps record yourself doing lunges. If it's a form problem it could indicate some hip mobility issues so that could be something to work on.
Cheers, I should probably be doing more deep tissue stuff and mobility work. And I love front squats. The main reason I switched to them is because of my back injury, and with front squats I get very little lower back involvement and thus keep the back happy. Typically when I'm warming up I use an oly hand placement just to improve my wrist flexibility slowly but for my worksets I use a cross-arm placement. Eventual goal will be to be using the oly placement for my worksets once I get the flexibility for it.

Nope. If you notice my exercise selection, my first two exercises on push days are the main lifts for chest and shoulders. One reason for this is I'm working on increasing my poundages on benching and OHP. Then I alternate the assistance exercises for chest and shoulders after that. Triceps last because, well, they're hit a lot from other pushing exercises and don't need that much direct work by the end of it.

My biceps usually get worked pretty well on pull days TBH. It'll definitely feel that way only doing 1 exercise for biceps but the training frequency makes up for it IMO. If we're talking progress, I've gained about half an inch on both arms in the past 4 or 5 months.

Only occasionally if I feel like it.

Probably more like once every fortnight.

Much like calves, abs are very much down to genetics. I did used to train them a lot when I first started working out so they've likely grown significantly enough to be visible even at higher BF.

I do, every 3-4 weeks or so or when I begin to feel like I need to. Next sessions will be deloads since  its kind of overdue.
Final Gym in Mahkota Cheras.

Yep that's right.

Either if I feel like doing it or if the power cage/bench is occupied.