heavy weights
intense
low reps
plenty of rest train each body part 1 x per week and at most 4 days per week of training

chest-bench press
back dead lifts,partial deads,bent over row
shoulders-front military press and bench press
legs and WHOLE BODY-squats make everything big as most muscles in body are used to stabalize weight and do exercise
bis-standing curls
tris-floor presses,board presses,and nose breakers(skull crushers)