This Site is under construction but here is a workout you can use...
All I have to say is TRAIN YOUR MUSCLE...NOT YOUR EGO. If you want to be a bodybuilder, build your body, don't powerlift. There is obviously merrit in having heavy lifting days and pushing the envelope. Just make sure that you keep your form perfect, every time. When I do my sets, I pic a spot on the floor, cealing or on my body to focus my eyes. Sometimes I keep them closed. This way, your focus is simply on the muscle you're training and the form in which you're training it. Here is my current training program. It doesn't include cardio or abs.
Monday - Chest, short triceps
1 - Incline smith machine wide grip press - 4 sets of 15
2 - Flat dumbell press - 4 sets of 15
3 - Flat flyes - 4 sets of 12 - 15
4 - Decline Press - 3 sets of 15
5 - Peck deck or cable crossovers - 3 sets of 20 - 25
6 - Triceps rope pushdowns - 6 sets of 15
7 - 1 arm seated over head extensions 6 sets of 15
Tuesday - Legs
1 - Leg Extensions - 5 sets of 15
2 - Squats - 4 sets of 8 - 10
3 - Leg Press - 4 sets of 15
4 - Leg Curls - 5 sets of 15
5 - Straight leg deads - 4 sets of 10
6 - Standing calf raises - 4 sets of 15
7 - Seated calf raises - 4 sets of 15
Wednesday - Back, short biceps
1 - Chins - 4 sets of 12
2 - Seated rows - 4 sets of 15
3 - Lat Pulldowns - 4 sets of 15
4 - Pullovers - 4 sets of 15
5 - Machine preacher curls - 6 sets of 20
6 - Arnold Concentration Curls - 6 sets of 15
Thursday - Shoulders, calves
1 - Shoulder Press - 4 sets of 12
2 - Side laterals - 4 sets of 12
3 - Front cable laterals - 4 sets of 12
4 - Bent cable laterals - 4 sets of 12
5 - Shrugs - 4 sets of 20
6 - Standing calf raises - 4 sets of 15
7 - Seated calf raises - 4 sets of 15
Friday - Off
Saturday - Arms
1 - Standing reverse curls - 4 sets of 15
2 - Hammer Curls (cross body) - 4 sets of 12
3 - Rope cable hammer curls - 3 sets of 20
4 - Preacher Curls - 3 sets of 20
5 - Straight bar cable pushdowns - 4 sets of 15
6 - Dumbell skull crushers - 4 sets of 15
7 - 1 arm cable pushdowns - 4 sets of 12
8 - 1 arm seated over head extensions 6 sets of 15
Sunday - Off
Beau Conway - Oct 2006