I like to train each bodypart 2x a week. I sometimes change groups though. Right now it's Chest/Shoulders then Back/Arms then legs alone. Repeat the same on Thu, Fri, Sat. But, I've recently tried doing high reps the first 3 days. I talking 25 to 30 reps per set. 3 sets each exercise then the following 3 days back to a normal semi heavy workout. The high reps are awesome. I've never had a pump like that in 15 years, plus it adds shape.
I used to train heavy. 400lb bench every workout for reps. My best was 455. I have a video on
www.youtube.com pushing out the 150lb dumbells for inclines. But from wrestling, my left shoulder is shot, I've ripped both triceps and amputated 3 fingers (2 sewen back on) so that's cut into my heavy lifts. I prefer a med weight for good reps and I can retain great muscularity and shape that way. The other part of course is the diet.
Arnold and I didn't do anything different in workouts. IT was basics. Basics work!!! One thing we did do that is awesome for delts is up the line and back down the line standing dumbell presses. Start with 25 and go to 80's non stop. Then back down. The same with laterals after...wow, that will make the delts grow. You can only go up and down once though. It's a killer.
-Ric