i'll give you some pointers jerseyart so you don't have to spend your hard earned money on plastic surgery.
legs - don't even bother using weight. it's a waste of time. your legs will grow to catch up with the rest of you regardless of how much or little you work them, so it's pointless to waste your time working them. the exception to legs is calves. you have to do seated calf raises EOD or ED with as much weight as you can handle and do them as fast as you can. and i mean FAST too. you want to bounce that whole machine up and down at lightning speed. if not, your calves will never grow.
bis - barbell curls are a necessity. get your whole body into it, not just your arms. use your theighs to propel the weight upward, then arch your back to bring the weight the rest of the way up. another key to doing barbell curls is to bring the weight down as fast as possible, then kick it back up again. you need to keep the barbell moving at all times as fast as you can or you will never grow.
back - pulldowns are a great tool to use to increase back growth. use your entire body to jerk the bar down, then return to start as fast as possible. your speed returning to the starting position should be about as fast as if you just let the bar go all the way back up. you'll know your doing this correctly if the weights literally slam back upon the rest of the stack.
another useful back tool is the one arm row machine. my gym got one in the winter, and lemme tell you, it's awesome. you can do one arm at a time or both arms. there's a line around the gym waiting for this machine every day, so i havn't had a chance to use it myself yet. i swear people come into the gym just to use this fine piece of equipment. use your whole body to bring the weight back, including pushing with your legs. this is a big help in not only back but arm development as well. if your gym doesn't have one of these, then doing cable rows will suffice. it's best to bring some grease for the bench for this exercise, as you want your ass to slide back and forth as you do this exercise. kind of resembles using one of those rowing machines, but since it's a cable row, you'll develop your back amazingly from this.
shoulders - you know those cages they have in the corner of the gym that no one goes near? this is the setup for shoulder shrugs. set the pins on the side about 1-2" below where your hands rest. pick up the barbell while bending at the knees, then use your whole body to jerk the weight upwards, including those legs. you'll straighten your legs as you are bringing the weight upwards. bend the knees again and bend your back a little to bring the weight down, then repeat. keep your shoulders down at all times, as it is not necessary to move them to do this exercise.
finally we come to chest, the most important body part to work. bench press work is best done with a partner. alternate your chest day with his back day, as your partner can take advatange of the time to do some upright rows. after one heavy warm up set, load the bar to your max weight. use a wide grip. when i say wide, i mean WIDE. if your hands are less than 16" wider than your shoulders, you are not going to get any growth from this exercise. have your partner unrack the bar for you. bring the bar down no less than 3" but no more than half the distance to your chest, then begin pushing it back up. your partner isn't really assisting you when he grabs the bar and begins pulling it up off of you, he's just helping you fight the mental block you are stuck in thinking you can't push the weight back up. you must do no less than 6 reps. on the last rep, bring the bar all the way to your chest as fast as possible, then take at least 10 seconds to push it up. your partners face should be turning red when he grabs hold of the bar, but remember, he's not helping you, he's just psyching you out into making you think he's helping you. if incline bench is your thing, then use your legs to bring your ass up off the bench to the point that your ass is up as high as your shoulders. this is still considered an incline bench, even though your body is parallel to the ground, because you are doing it on the incline bench.
if you need any more tips, just come to me. don't waste your time on the training forum getting bodybuilding tips. people like me that workout in a college gym and observe what goes on in there know how real men train to make their bodies better.
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