A good workout
The guys at my gym do this routine and they are JACKED!
Mon, Tues, Wed, Thur, Fri:
Bench Press - a gazillion half reps with weight too heavy and lotsa help from spotters. Just having your spotter say, "It's all you" will make your pecs grow and give you fabulous imaginary lats.
Cable triceps pushdowns - 3 sets of 12 reps (for the cuts)
Cheater barbell curls - 5 sets of 12 reps, lotsa body english
Cheater hammer curls - 5 sets of 12 reps, lotsa body english
Cable bicep curls - enough reps to feel the pump, I think Arnold did 50
Preacher curls - get your freinds to help because it's hard to cheat
Dumbbell consentration curls - go light and feel the burn, gotta be sore
Cheater barbell curls - because you didn't hit them good the first time
1/2 hour of flexing - mind muscle connection
1 Hour Ab Circuit - chicks dig abz, so go for the six-pack
Leg extensions - 1 set of 12 reps, can't forget the legs