full squats, 20 to 50 reps
dips - weighted
chin-ups - weighted
overhead presses – bb or db
curls – bb or db
1 to 3 sets to muscular failure,
3X per week with a day off in
between.
If that fails, reduce the number
of sets and / or the number of
training days per week.
Eat when hungry. Maintain a
balanced diet, zero 'supplements'
for now . . .
Do you feel that overhead pressing is better for delt growth than high incline presses?
...to perform for the rest of your training life to build the most mass possible, what would yours be? This isn't about what's the best overall exercise for development, but what's the best 5 exercises to build the most mass for you.
Mine would be, in no particular order:
Machine Dips
Swiss Bar Rows
Squats
Fat Bar Curls
High Incline Bench
1. Squat
2. Incline BB Press
3. Barbell Bentover Row
4. Lateral Raises
5. Preacher Curl/Dips