Barbell squats, deadlifts, and overhead press. Do the 5x5 routine (two warm up sets followed by three heavy sets of 5 reps each) and do abdominal exercises right after. That's all you need for right now.
Originally Posted by keinhaar
I knew a bodybuilder who swore by Fitrex, and he had pretty good results. I can see where you're coming from with the segregation, but I found it pretty hard to argue with a guy who used to be skinny and after doing fitrex for a couple years is built like a tank.
As for me, I do stuff from www.trainforstrength.com, so my experience with fitrex is limited to what this guy told me; maybe he's just genetically predisposed towards beastliness.
Take some D-bol and Equipoise.
Keinharr- While, you can't isolate a muscle in particular with compound movements, you can supplement them by doing specific lifts to increase the area you're lagging in.
This is the routine I have desided to do- I also may just combine both days and go through all the excersizes three times a week.
---upper body day---
pull ups/chin ups
varios ab workouts
calf thingy I forget what it's called
I'm not sure though, I think it might be to much for me due to the amount of time I put in to MA training but I'll give it a try.