Some advanced bodybuilders can train three hours a day and show amazing gains, while others cannot make any kind of improvement if they train much more than one hour or so. When I was trying to get more massive in my early years of training, I followed a routine I called the Golden Six. I made tremendous gains on this program, and so did hundreds of others who trained at my gym in Munich, Germany. All agreed that this simple system of training produced excellent gains in muscle size and bodyweight.
Here are the Golden Six:
1) Barbell squats
2) Barbell bench presses
3) Chins or lat machine pulldowns
4) Behind-the-neck presses
5) Barbell curls
6) Bent-knee situps
Do these exercises three times a week on alternate days for a minimum of three months. Do three to four sets on each. You’ll gain many pounds of new, impressive muscle size.
‘Arnold Schwarzenegger, IRONMAN’s Ultimate Bodybuilding Encyclopedia