In Search of New Workout Program

[blacksabbath420]

Just looking for a dynamic program that will increase explosiveness and strength. I have been lifting for over 2 years now but I have been reading about plyometrics and been wanting to try it out. Any suggestions on a good plyometric workout?

My goals is to increase vertical Jump and increase power/strength. My current workout is

Week1 (Size and Strength)
Day One: Chest/Triceps/Abs (Heavy ? Low Reps)
Chest
? 2 warm-up set
? Incline Bench Press: 3 Sets x 10, 8, 6
? Flat Bench Barbell Press: 4 Sets x 12, 10, 8, 8 (RP)
? Flat Bench Dumbbell Press: 4 Sets x 10, 8, 8, 6
? Incline Crossovers: 4 Sets x 12, 10, 10, 8
Triceps
? Skull Crushers: 4 Sets x 12, 10, 8, 8
? Bar Pull down: 4 Sets x 10, 8, 8, 6
?Seated Behind Head Dumbbell Raises: 3 Sets x 12, 10, 8
Abs
? Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
? Crunches: 4 Sets x 15, 12, 12, 10
? Dumbbell Side Crunches: 4 Sets x 15, 12, 12, 10, last set to failure

Day Two: Legs/Calves/Back (Heavy ? Low Reps)
Legs
? Bike: 5 minutes warm-up
? Squats: 4 Sets x 8, 8, 6, 6
? Leg Press: 4 Sets x 10, 8, 8, 6
? Leg Extensions Hamstring: 3 Sets x 12, 10, 8
? Leg Extensions Quads: 3 Sets x 12, 10, 8
Calves
? Calf Raises on Leg Press Machine: 4 Sets x 15, 12, 12, 10
? Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
Back
? Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
? Seated Cable Rows (close grip): 3 Sets x 10, 10, 8
? Close Grip Lat Pull down: 3 Sets x 12, 10, 8
? Bent-over Dumbbell Rows: 4 Sets x 8, 10, 10, 12

Day Three: Biceps/Abs (Repetition ? Medium Reps)
Biceps
? Hanging Curls: 4 Sets x 12, 10, 8, 8
? Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
? Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
? Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Abs
? Cross Body Crunches: 4 Sets x 15, 12, 12, 10
? Decline Reverse Crunch: 4 Sets x 15, 12, 12, 10
? Leg Raises: 4 Sets x 20, 15, 15, 12
? Leg Kicks: 4 Sets x 40, 30, 30, last set to failure

Day Four: Legs/Calves/Chest (Repetition ? Medium Reps)
Legs
? Bike: 5 minute warm-up
? Dumbbell Lunges: 4 Sets x 6, 8, 8, 10
? Box Squats: 4 Sets x 12, 10, 10, 8
? Stiffed Legged Deadlifts: 4 Sets x 12, 10, 10, 8
Calves
? Calf Raises on Leg Press Machine: 4 Sets x 15, 12, 12, 10
? Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
Chest
? 2 warm-up sets
? Decline Bench Barbell: 3 Sets x 15, 12, 10
? Close Grip Flat Bench Barbell: 3 Sets x 15, 12, 10
? Arnold Flat Bench Dumbbell Press: 3 Sets x 12, 10, 10
? Curl Bar Pullovers: 4 Sets x 8, 10, 10, 12

Day Five: Shoulders/Traps/Abs (Repetition ? Medium Reps)
Shoulders
? Military Press: 4 Sets x 12, 10, 10, 8
? Arnold Dumbbell Press: 3 Sets x 10, 10, 8
? Front Dumbbell Raises: 2 Sets x 10, 10
? Curl Bar Pull-ups: 2 Sets x 10, 10
Traps
? Barbell Shrugs: 4 Sets x 12, 10, 10, 8
? Upright Rows: 4 Sets x 12, 10, 10, 8
Abs
? Lying Leg Raises: 4 Sets x 20, 15, 15, 12
? Ball Throw Crunches: 4 Sets x 15, 12, 12, 10
? Bicycle Crunches: 3 Sets x 15, 12, 10

Day 6 & 7 Rest/Cardio

WK2 (Strength)

Day1: Chest/Legs
Chest
? Warm-Up Flat Bench Barbell: 2 Sets x 6, 6
? Flat Bench Barbell: 5 Sets x 5, 5, 5, 5, 5
? Incline Bench Barbell: 3 Sets x 10, 8, 6
? Flat Bench Dumbbell: 3 Sets x 6, 8, 10
? Close Grip Barbell: 3 Sets x 10, 8, 8
Legs
?Warm-Up Squats: 2 Sets x 6, 6
? Squats: 5 Sets x 5, 5, 5, 5, 5
? Leg Press: 4 Sets x 7, 5, 3, 7
? Leg Extensions: 4 Sets x 10, 8, 8, 6

Day2: Biceps/Back/Abs
Biceps
? Hanging Curls: 4 Sets x 12, 10, 8, 8
? Seated Dumbbell Preacher Curls: 4 Sets x 12, 10, 8, 8
? Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
? Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Back
? Close Grip Lat Pull Down: 3 Sets x 10, 8, 6
? Bent Over Dumbbell Rows: 4 Sets x 6, 8, 8, 10
? Machine Rows: 4 Sets x 10, 8, 8, 6
Abs
? Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
? Crunches: 4 Sets x 15, 12, 12, 10
? Dumbbell Side Crunches: 4 Sets x 15, 12, 12, 10, last set to failure
Day3: Legs/Calves/Shoulders
Legs
?Warm-Up Squats: 2 Sets x 6, 6
? Squats: 5 Sets x 5, 5, 5, 5, 5
? Leg Press: 4 Sets x 6, 6, 4, 4
Dead Lifts
? Dead Lifts: 4 Sets x 10, 8, 8, 6
Calves
? Calf Raises on Leg Press Machine: 4 Sets x 15, 12, 12, 10
? Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
Shoulders
?Warm-Up Incline Bench Barbell: 2 Sets x 6, 6
? Incline Bench Barbell: 3 Sets x 5, 5, 5
? Military Press: 4 Sets x 8, 6, 6, 4
? Arnold Press: 3 Sets x 8, 6, 6
? Close Grip Bench Press: 4 Sets x 10, 8, 8, 6
Traps
? Shoulder Barbell Shrugs: 4 Sets x 8, 6, 6, 4
? Upright Rows: 4 Sets x 8, 6, 6, 4

Day4: Backs/Biceps/Abs
Back
? Machine Rows: 4 Sets x 12, 10, 8, 8
? Close Grip Lat Pull Down: 4 Sets x 12, 10, 8, 8
? Bent Over Rows: 4 Sets x 10, 8, 8, 6
Biceps
? Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
? Standing Dumbbell Curls: 3 Sets x 10, 8, 6
? Zottoman Hammer Curls: 3 Sets x 10, 8, 8
? Reverse Bar Curl: 4 Sets x 12, 10, 10, 8
Abs
? Ball Throw Crunches: 4 Sets x 15, 12, 12, 10
? Cross Body Crunches: 3 Sets x 15, 12, 10
? Lying Leg Raises: 4 Sets x 20, 15, 15, 12

Day5: Chest/Legs
Chest
? Warm-Up Decline Bench Barbell: 2 Sets x 6, 6
? Decline Bench Dumbbell: 5 Sets x 5, 5, 5, 5, 5
? Incline Bench Barbell: 4 Sets x 8, 6, 6, 4
? Incline Bench Dumbbell Flies: 4 Sets x 12, 10, 10, 8
? Flat Bench Dumbbell: 3 Sets x 6, 8, 10
Squat
?Warm-Up Squats: 2 Sets x 6, 6
? Stiffed Legged Dead lifts: 5 Sets x 12, 10, 8, 8, 6
? Lying Leg Curls: 4 Sets x 12, 10, 10, 8
? Step-Ups: 4 Sets x 10, 8, 8, 6
? Dumbbell Lunges: 4 Sets x 10, 8, 8, 6

Day6 & 7 Cardio

I thought this workout was good for strength and size but now i want to increase my explosiveness and power and try to get more cut up.