Upper body horizontal push �?? Flat, incline, or decline barbell or dumbbell bench press, close-grip bench press, iso-ballistic push-up
Upper body horizontal pull �?? Bent-over row (supinated or pronated grip), one-arm dumbbell row, seated row (triangle handle, straight bar, double-D bar handle)
Upper body vertical push �?? Standing military press, push press, push jerk, dip, wide-grip dip, close-grip triceps push press
Upper body vertical pull �?? Pull-up (pronated, supinated, or semi-supinated grip), pulldown (pronated, supinated, semi-supinated grip, wide pronated grip, double-D bar handle)
Quad-dominant lower body �?? Back squat, front squat, hack squat, lunge, leg press, duck deadlift
Hip-dominant lower body �?? Deadlift (sumo or conventional), Romanian deadlift, sumo squat, good morning, one-leg back extension, glute-ham raise, dumbbell swing, one-arm dumbbell snatch
those are examples shamelessly poached from: http://www.T-Nation.com/readArticle.do?id=1929120
As everyone has said listen to stu, my own personal advice is focus on the following:
1)Do exclusively compounds
do chest/back work on the same day (antagonists), bench/rows/chinups etc
throw in squats/dealifts for the legs
and do military press/push press/clean and jerk for shoulders
the more muscle groups worked the better
2)make sure each workout is ~1hr long and no longer
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Lift HEAVY, you can go for the classic 3setsx8 reps or maybe lower 3x6 or something, once that gets old try reversing it to like 6 reps of 3-4
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EAT A TON, eat until you can’t move anymore, then eat some more, 6 meals a day if possible. Make sure its clean high protein, slow digesting carbs with healthy fats. Make sure you eat lots of carbs (some fast digesting ones like white bread and dextrose too) after your workout.
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for supplements whey protein immediately after your workout is essential, I’m not quite sure if creatine is safe for your age but if it is use it. And take fish oil at every meal.
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sleep a lot