Borracho, suggesting a different approach form most regular BB'ing training.
Might suggest GVT for the chest. That's 10X10's (total a 100 reps) With the used of DB's, rather than a regular bar, because of the better stretch on the pec's. Also touching the DB's together, each rep at the top position, with a 1 or 2 second pause. This brings more of a contraction (stress..the good kind) on the pec's and there natural function of crossing the arms in front of the body.
Reminding you that the GVT style is to use a lighter weight throughout the whole 100 rep total. Example: 200lbs might seem that kids stuff at first for the first couple of sets, but after that it can be very taxing. 90 to 12o seconds rest between sets. If finding that you can't get a true 10 reps for the final 2 or 3 sets, that start with a lower weight that the original 200lbs.
Arms: Find that quad sets work very well for arm work (and with most other body parts), if a shock factor is the main purpose.
Example biceps;
1) BB curl (slight cheat)
2) Standing Hammer DB curls
3) Incline DB curls
4) Preacher bench curls (two or one handed)....All movements are 7-9 reps. Preform two quad sets, with no rest between exercises. 2 to 3 minutes rest between cycles.
Same idea for the triceps, 4 exercises (quads), same protocol starting with a heavier exercise to a lighter, more focused (some use the term isolation, though really not possible in the strict sense of the word) movement.
Calves: Many guy's I have knows have had good luck with doing a couple sets of calf raises, every hour on the hour, throughout the day. Rather than the standard 5 or 6 sets in a regular gym workout. The throughout the day calf work will usually involve 6 to 8 times during a day. Try that two days in a row, take 2 or 3 days off and that the 2 days in a row thing.
As for the rest of the body, three sets of regular leg, back, delt work should be enough. Don't know if your running a cycle now or if you have been training like most Pro's (hitting the middle portion ROM only) but, anyway, just a few suggestions for whatever they may be worth. Good Luck.
