Single-arm work also comes with a happy bonus: It really challenges your core stability , which turns these upper-body exercises into abs exercises too. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. Place your feet flat on the bench.
Keep the weights high, and the intensity up and you should grow no worries.
This usually helps me have a chance to skip a day during the week for a test, so that it might get moved around a day or two so I might have a 6 day week or 8 day week, I guess you could say.
Dead Lifts, Flat benching with boards or chains, back exercises like weighted pulls (which are like having a heavy item on a rope or chain out in front of you and then sitting down, back straight and pull it toward you by going hand over hand with elbows tucked in at the sides) Lots of wide grip pull ups, chin ups, squats, military press, power cleans, clean and press.
My current routine is the 8 week mass gain on this site.
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