I'm currently going with the school of thought that is to get strong in all the big lifts.
Aiming to get :
1.5 times bodyweight in bench
bodyweight overhead press
double bodyweight squats
triple bodyweight deadlifts.
Its going to take some time to hit these, but bit by bit i'll get there. And when i do get there i'm sure i will have built a decent amount of mass and have a well balanced, and in proportion physique.
What i'm trying to say mate is go for a 2 or 3 day routine using just the big stuff and forget about isolation work for a while.
If you prefer to do 3 days training do a search for push/pull/legs training.
At first glance you will assume its not enough but its a tried and tested method.
Example
Push
Bench press
Shoulder press
Dips
Pull
Deadlifts
Bent over row
Pullups
Legs
Squats
SLDL
Calf raise
If you havn't been training for long go with 3x8. Same weight every set.
If been training a while, use 5x5. Same weights each set again.
I'm sure somebody else will chip in with some advice
