as far as current routine i am currently doing full body workouts 3x a week to regain strength lost in the season prior to starting my bb training.
goblet squat 3x8
glute bridge 3x10
Note: 8rm means 3-4 sets ramping to an 8 rep training max
Trap bar deadlift x 8rm
Bench press x 8rm
chest supported row (angle grip) x 8rm
hammer curls 3x8
hammer grip tri extension 3x8
For the middle workout of the week i slightly tweak the exercise selection by changing ROM or grip.
Trap deads i use the higher grip (about mid shin)
Bench i do 2 board press
rows i switch to straight grip
I just finished week one of this plan and am planning to change the reps to 5 next week and 3 the following week. At that point i hope i have regained a decent enough strength base to begin my bodybuilding program.
at the moment this program appears to be working well but i am only 1 week deep so time will tell.