This is a long post, with a lot of information I have learned about bodybuilding, I really apologize, this will be a long read most likely for you all, but benefit very greatly in heightening muscle mass and improving body compostion at full genetic level. 

Optimal Exercises: 

Back: Dumbell rows, as they stimulate more back muscles than any other back exercises, making sure bringing the barbell up to the belly button and swaying slighty up to avoid continuous tension in the lower back. Continuous tension also results to more injury probability, as shown by static exercises. Finishing off with dumbell pullovers to cause the stretch in the muscle inducing more blood flow and working the anterior serratus more significantly. 8-10 reps.

Chest: Variations of chest barbell/dumbell press, such as incline and decline rather than only flat bench, which stimulates the chest in different areas. Also, finishing off with flies after the bench exercises causes more stretch to the muscles allowing more bloodflow --> more nutrient transport --> more growth. 8-10 reps. 

Bicepts: Preacher curls! The reason for these type of "stretching" exercises also benefits in that there is no continuous tension and the highest tension is at the moment where the muscle is most elongated and impacts a larger surface area in the position, which causes the maximum "peak" effect at the bicepts, making it more ball shaped. 8-10 reps.

Shoulders: Dumbell raises variations, really effects the striations of the muscle since the highest tension is at the point of lowest potential gravity. Making sure of course doing rear dumbell flies, and front dumbell raises as well to affect the posterior and anteriors as well. 8-10 reps, making sure to not use heavy weights for this one.

Quads: Squats and/or smith machines with high weight, not locking out the knees at end of movement, keeping legs close together to affect quads more than inner thighs. Lunges are also awesome to use from time to time to work the glutes as well.

Hamstrings: Stiff leg deadlifts.. Not ever doing drop sets on these, very prone to injury! Great opposed to hamstring curls, which implement more isolation.

Tricepts: Skull crushers! Making sure to keep the elbows in and doing slow controlled movements. Another exercises with the maximum tension at the lowest point of the movement, when the muscle is elongated. Doing it in proper form avoids elbow pain. 8-10 reps.

Brachialis: Hammer curls, great exercise to hit the muscle while hitting others as well. 8-10 reps.

Calves: Standing calve raises, with dumbells. 20+ reps.

Traps: Dumbell shrugs. 8-10 reps.

Abs: Crunches/Leg raises, with weight adding as getting stronger to make the rep range get to 20 reps at failure. Using weights for ab exercises does not promote the big belly of roid users, crunches keep the midsection flat and diced. Keeping legs slightly bent, keeping the movement from going too high to unaffect the muscle, as it is primarily slow twitch.

Obliques: Side sways with dumbells 25 reps each side.

Monday :  CHEST : 3 Sets of incline chest press 

                              3  Sets of Decline Barbell Press   
                              2  sets of Flat bench Dumbbell Press                             

                              2  sets of decline Dumbbell Flies             

                TRICEPS : Flat Bench Head Crushers 3  sets                             

                               Incline Bench Head Crushers 3  Sets 
                BICEPS : 5  sets of Barbell Preacher curls will a straight Barbell 
                BRACHIALIS: 3 sets of hammer curls no drop sets
                ABS : 3 sets of crunches 
                         3 Sets of Leg raises ( 20 reps) if you have strong abs add a 5 lbs+ dumbbell 
                         2 sets of Dumbbell oblique Sways (25 reps)

Wednesday:
                 BACK: 4  Sets of Dumbbell Rows 
                       4  sets Barbell Rows   
                       3 Sets of pull overs no drop sets
                 SHOULDERS: 3  sets of Barbell Press  
                              3 Sets of Barbell Front raises  
                              3  sets of reverse flies  
                 TRAPS : 3  Sets of Shrugs   
                 ABS : 3 sets of crunches                   

                          3 Sets of Leg raises if you have strong abs add 5 lbs                     

                          2 sets of Dumbbell oblique Sways 
Friday:
         QUADS : LEG Press : 4 SETS of 8 ( don't dare doing Drop sets if you are not lifting
                                          serious weights for years, legs are big muscles and pump an  enormous amount of blood, Drop sets are for advanced Bodybuilders when it comes to legs)                                        

                                         4 Series of Squats (4 to 5 reps each) (smith machine)                 HAMSTRINGS: 5 Sets of 8 of Stiff Legs dead lifts ( warm up well for this one and if
                               you have trouble doing it, replace it with Leg Curls.
        CALVES : it's up to you, any machine at the gym will do good ( don't spend more
                         than 20 min here though)
         ABS : 3 sets of crunches 
                  3 Sets of Leg raises if you have strong abs add a 5 lbs dumbbell
                  2 sets of Dumbbell oblique Sways  

On a three minute interval per set, so each workout should take 1:10 to 1:20. Putting on some music to feel chill helps with any excess cortisol levels.

Eating fats (around 7:00 pm) as a last meal promotes steady low ennergy over a long period of time compared to sugars before bed, which do not keep sugar levels moderate for long periods of time like fats, ultimately preventing any catabolic response during the nightly fast. (Gotten from Tim Van Orden)

Getting at least 9 hours of sleep a day for maximum potential growth (Chris Califano)

Eating every 2.5 hours to 3 hours keeps blood sugars from dropping and going into catabolistic response by that stimulus.

Making sure to stay unstressed, being outside more on a daily basis and relaxing helps promote lower levels of cortisol, an antagonist to testosterone.

Working out in the morning on an empty stomach when testosterone is higher than the rest of the day.

Obtaining lots of UV exposure which has impact on muscle growth, it increases testosterone levels significantly, and looking less pale makes a person look more toned as well.

Notice how in the sets that antagonist muscles are working on different days, this is to "surprise" the body more by doing an opposite movement creating more shock for it to grow. The slow twitch muscles are there to workout every day because of there recuperation rate and endurance to stress and tension. 

Keeping cardio at a max of 20-30 minutes a day helps the best for more muscle growth, and at a heart rate of 135-140 BPM. It should be easy and to be able to talk in a conversation  without trouble with breathcontrol. Also keeping away from the part of the day when lifting.

If lifting or being already an advanced body builder, trying drops sets for the exercises not saying "no drop sets". The beauty of drop sets is that they work both concentrations of slow and fast twitch muscle fibers, creating a lot of beautiful aesthetics and fitness. They work both fibers because 1. Lots of reps, so slow twitch endurance 2. fast twitch because of gradual decline of resistance, but difficulty doesn't decrease.

Not recommending cables or weight machines because of lack of use of the stability muscles, and lack of elongation at the highest tension of the movement.

Lifting the weight s with proper form and concentration at a very slow speed helps the impact on the muscles, breathing in on the positive, and out on the negative, focusing about 1-2 seconds on the positive, and 3-4 on the negative movement to the starting position.

Taking a hanful of dates after a workout spikes the blood sugar levels the best for optimal recovery, even better than any other dextrose supplement which has a GI of 100 compared to dates 103.

Drinking lots of water (3L+) and eating 10g carbs per kilo ideal body weight.

In four months, regardless of genetics, there will be a great noticable improvement with consistency of training 3.5-4 hrs a week. I hoped this helped, I gathered all of this information from many experienced body builders guarranteeing maximum results in body cmposition for muscle growth.  The hard part is restraining from cable exercises and machines that will hinder progress. :)

Best wishes and health to all with happy lifting,

- Eli

PS: I had a ton of muscle mass before burning out (190 lbs -150 lbs), and in two months, regained 3/4 of it (180 lbs 9% bf!!) I will show a before/after when another two months are over. This is about half a year of research put together in a summary from experienced natural bodybuilders on both SAD and LFRV that have amazing results. I wanted to share this with you because I am amazed and astounded at my progress following this advice and working up to be diced and ripped by the day from this routine!