Well, perscribing a workout is a long lengthy process that usually you have to pay for...So instead of writing one for you go to a few bodybuilding sites like bodybuilding.com, animalpak.com, or even flexonline.com and/or Musculardevelopment.com. If you want the two most polarized workouts and search for them exclusively, try googling either HIT- an acronym for High-Intensity-Training, or look for HVT, High-Volume-training. I personally use a hybrid of these two methods. Also, there are Push-Pull Workouts that work agonist versus antagonist bodyparts together. Like Back and chest, more particularly Bent-over barbell rows coupled with Barbell bench in Back-to-Back sequences. There are so many different types of ways to train, just remember Heavy compound free-weight basics have built the best physiques since the inception of Weight-training. Never neglect the basics. Period. | 
