Yoga is really good stick to that. Flexibility is always great. Plyo isn´t really needed unless you are training for a specific goal (jumping higher, sprinting etc)
And for gods sake don´t listen to the "3x10 with a million iso´s" crowd. Thats boneheaded and totally unnecessary.
Stronglifts 5x5 for 6 months and then something like Back To Basics for 6 months will give amazing results. Squat and deadlift are the 2 most important excersises you can do. Legs are very important to train to help you grow, but it isn´t needed to go all in. Squat, deadlift and calf raises and you are pretty well covered as a beginner.
Your combination of excersises is also pretty strange. Generally you want to fit things together that complement each other.. Like bicep/back and tricep/chest/shoulder.. Personally i prefer push/pull oriented programs, but some also prefer upper/lower... I certainly wouldn´t recommend anything above a 2 day split for a beginner...
Something like:
Day 1:
Chest
Shoulder
triceps
abs
Day 2
Legs
Back
Biceps
Use a lot of compounds like deadlift, squat, BB row, Pull ups etc.. Do day 1 monday + Thursday and day 2 Tuesday and Friday. Wednessday is rest day.. Do your plyo on the weekends if you really want it. The back to basics program is basically a 2 day split push/pull program for beginners.
Day 1
Benchpress
Decline dumbbell press
Sitting dumbbell shoulder press
Side lat raises
Close grip benchpress
Weighted crunches
Day 2
Squat
deadlift
Calf raises
Bent over barbell rows
Chin ups
Cable rows
Dumbbell curl
4x6 reps on all, when you can do 4x8 increase the weight so you are back at 4x6. Rinse and repeat
DAT program loool.
A bazzillion iso excersises isn´t needed. Unless you want to be a BB a more powerlifting oriented approach will give much better results and take one hell of a lot less time.
A forearm day? lol. And you are telling him to avoid stupid excersises while your own program is filled with them. And repping to failure always? WTF?
Those gains are at least ½ water and fat, there is no way you gained that much muscle in 2 years without roids, it just isn´t possible. 30kg or 50% increase in bodyweight in muscles in 2 years is physically impossible to do natty. Super sets? This reeks of Michael Chang that buffoon.
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http://en.wikipedia.org/wiki/Plyometrics
Used by NFL, NBA, Handball players, sprinters etc. Great training if you want to improve on your verticals... A long with box jumps it makes for great assistance training for Squats. Powerlifters like Jonnie Candito use it and he can dunk a basketball at 5 foot 7. He squats something like 550+ and DL´s 600+ at 183 lbs.