I don’t have a set program but more like a selection of exercises which go something as follows.
Push/Pull split
Push:
DB bench press, flat, 30 and 60 degree incline (4-5 sets)
Weighted dips or emphasized eccentric dips (3 sets)
DB flys (2-3 sets)
shoulder press or deltoid(?) raises (2 sets)
Free squats (4 sets)
Hack squat (for quads) (3 sets)
Pull:
Weighted pullups (& chinups) or emphasized eccentric pullups
(4 sets)
BB rows, DB rows, or machine rows (4 sets)
Varied grip pulldowns (3 sets)
deadlift (3 sets)
BB/DB bicep movements (2-3 sets)
Lat raises (2-3 sets)
It seems a lot better in practice than on paper. Basically I work down from the biggest exercises to the smaller ones. I always incorporate the big compounds, and kind of mix and change the smaller movements.
Generally I train every second day. Rep ranges change from 4-8 reps to 6-12 reps every four or so weeks.
