I am no ,longer a competitve bodybuilder but i continue to train like one. I've been trying the wrestling thing so I weight train in the afternoons after a long day of in ring training. I follow the Dorian Yates training combination but I switched them to suit my schedule and to allow for certain bodyparts to get rest while eliminating certain movements.
My weight goes between 285 - 305 depending on my eating schedule, how much cardio and if I am using a fatburner or not.
Here is my 4 day a week schedule:
Day 1: Back and rear delts
Wide Chins BW x (I try to get to 100)
Closegrip pulldowns X 4 sets
Wide rear pulldowns x 3 sets
Neutral pulldowns X 3 sets
dumbell rear laterals x 4 sets
reverse pec deck X 4 sets
I know Dorian did a lot of deadlifts and rows but my back is pretty thick and I need more width.
Day 2: Chest and Biceps
Incline press x 5 sets
Incline flyes x 3 sets (supersetted with push ups)
Flat Bench x 4 sets (supersetted with push ups)
Barbell curls x 3 sets
Preacher Curls x 2 sets
Dumbell Curls x 2 sets
Dorian did chest and Bis on day 1 but to do back after I do biceps have really been taking away from my pullups so I just switched these days last week.
Day 3: Legs
(1st set is a giant set)
Leg extensions, BW squats, Leg Press x 5 sets
Free Weight Squats X 4 sets
Leg curls x 6 sets
stiff leg deadlifts x 3 sets
Calve raises x 5 sets
Its hard to train legs and then wrestle so I had to readjust it to get a pump and atleast attempt to maintain some size
Day 4: Shoulders and Triceps
Pullups x (total 50 reps)
Side Laterals x 4 sets
Military Press x 3 sets
Side Laterals x 4 sets (giant sets)
Close grip bench x 3 sets
Tricep extensions x 4 sets
Overhead extensions x 3 sets