Dude. Monday Wednesday and Friday. Bench Press 3x8, Squat 3x8, Bent Over Rows 3x8, Military Press 3x8. I do not believe this last one is necessary, but guys feel that they have to do it, Bicep curls 3x8. Do this for 8 weeks. But really do it. On the eighth rep you need to barely be getting that weight up. Grunting and screaming. Fuck all of that 20 exercises per bodypart per day shit. You start juicing, sure, but if not, what I posted is enough. Try it for 8 weeks before deciding if it works or not. You will be surprised.
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"A Strain in the Right Place Never Hurt Anybody"-Sonny Burnett
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