[Adonis]

This is from another post, but a good routine belongs here

Originally Posted by ntnfdvd

I basically follow an old school PLing routing where you do the core lifts as heavy as hell for 6-8 reps and then do something like 2X10 of assistance work.
This is basically it...and I have gained some good mass off of it:
Monday:
Squats 2 x 6-8
Box squats 2 x 4-6
Leg presses 2 x 5 (pick two of these pressing movements, alternate)
weighted abs 2 x 20
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 6-8 (or a variation of)
Posterior core movement 2 x 10-20.
weighted abs 2x20
Bent over rows or some type of row 2 x 4-6
Reverse grip narrow grip pull downs 2 x 6-8
Standing wide grip curls 2 x 8-10

*Have to attribute this routine to Exmgg from Iron Addicts*