I'll answer this here since I get enough emails in regards to same question............I lift in a powerlifting gym, so I incorporate powerlifting into my bodybuilding routine. I do the same split as powerlifters, I just dont do the rack pulls,board presses,lockouts, rubber bands, etc.........I do basic heavy compound movements. People often ask how I grow so much without doing as many sets,reps and excersizes as everyone else.......Basically I train like this:
Monday-Back/bis
chins 3x8
wide pulldowns 4x8
close grip pulldowns 4x8
T-bar rows3x8
Seated rows 3x8
Incline curls-if I do bis at all, I hate training them
hammer curls-sometimes I only do one bi movement
Wednesday Chest/shoulders/tris
Bench-3 sets of 8 for several weeks,then 6's,5's,3's , and then singles. This whole process takes about 3 months. When I get into the 3's I start doing cool down sets.
Incline 3x8
Flys 3x8
Behind the neck press-do warmup sets and then one all out set to failure. Aiming for 4-8 reps. Sometimes this is the only shoulder excersize I do.
Laterals 3x8 or upright rows 3x8
Close grip bench 3x8
Pushdown 3x8
Friday-Legs
Sqaut- routine goes same as bench w/out cool downs(Im not crazy)
Hacks or leg press-warmup, and then one all out set to failure shootin for 8 reps
leg curls 3x8
leg ext 3x8
standing calve raise 3x20- these last three excersizes are super setted.
BTW, bumpo..........I have a full head of hair I just choose to shave it.lol.............Hope this helped phenom..................galaxy
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