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The best plan is to not have a plan when it comes to the gym. Do as many reps and sets needed to fatigue the muscles. Mix it up with body part splits....do legs one day, or maybe legs and back. Take 4 days off and do a whole body workout. Don't get into a tight routine.
Isolation exercises have their place, but don't focus on shoulder raises and bicep curls. Use the big three...squats, deadlifts and bench pressing.
Use progressive overload -- that is, make sure your goal is to add weight to each exercise over time. I spent the longest time swinging around the same weight. I didn't start seeing real results until I made an effort to add higher poundages to all of my lifts.
Do hill sprints twice a week. Fat will melt off your body and your metabolism will be elevated when you're not in the gym.
Spend more time out of the gym than in it. You make progress when you're not tearing up muscle fibers.
get a good protein supplement.
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