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For the past 2 months i have been doing progressive overload training
upper body and lower body
back wide grip pull down
chest incline press db
delts/shoulders seated db press, standing lateral raises
bi, ez curl and seated db
leg day/lower body
calf raises 20x6 sets
kick back Machine
all exercises are done with the same weight, no warm up other than stretching...
6 sets or 6 reps with 30 second rest between sets..
The only exercise i have not been to able to add consecutively to is the lateral raises, by the time i get to them, i can only do 20-25 lb db, but, i do get great definition, and increase separation and size..